firefighter fitness training

November 29th – December 4th, 2012


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November 29th – December 4th, 2012

This past week we’ve been working on the gerkin protocol as we seem to be making slight progress. A bit slower than we would like! To be sure our cardio is still where it should be, we also threw in one of our Never Do Nothing Named Wods – Vent Enter Search - and hit a decent time on that, thankfully!

November 29th – Heavy Day A

Squats – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (did 295lbs on last set for 2) – 2 minute rest between sets

Press – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (did 1115lbs) – 2 minute rest between sets

SuperSet #1 –  5 Sets, 1 minute rest of : Barbell Back Row x 8 reps (165lbs) + Weighted Sit-Ups x 10 reps (30lbs)

SuperSet #2 – 5 Sets, 1 minute rest of: Weighted Tricep Dips x 8 reps (45lbs) + Wide-Grip Pull-Ups x Max Reps

 

November 30th – Metcon

Gerkin Protocol – 13:02 minute mark

5 Sets of 10 Reps of Weighted Back Extensions (20lbs)

 

December 1st – Metcon

Vent – Enter – Search

4 Rounds for time of the following;

20 Dumbbell Snatches (10 each side – 50lb DB)

20 Renegade Rows (10 each side – 30lb DB)

30 Sit-ups

30 Squats (body-weight)

10 Pull-ups

50 Skips (single-unders)

December 2nd – Metcon

Gerkin Protocol – 13:35 Minute Mark

 

December 3rd – Medium Day B

Squats – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 245lbs) – 1.5 minute rest between sets (plus one extra set at end of 8 x 135lbs)

Bench – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 175lbs) – 1.5 minute rest between sets (plus one extra set at end of 8 x 135lbs)

Power-Cleans – Warm up x 3 sets – Medium weight for 5 sets x 3 reps (did 135lbs) – 1 minute rest between sets

SuperSet –  5 Sets, 1 minute rest of: Romanian Deadlifts x 8 reps (165lbs) + Weighted Chinups x Max reps (35lbs)

 

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