firefighter fitness training

October 23rd, 2012


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October 23rd, 2012

Firefighter Hybrid Workout V2 - Day B – Medium

Today we’ll be doing the following strength workout:

 

Day B

Squats:

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 5 Reps (increasing weight) (245-245-245lbs)

1.5 Minute Rest between working sets

 

Bench Press

Warm-Up 3 Sets x 5 Reps (increasing weight)

Working Sets 3 Sets x 5 Reps (increasing weight) (170-175-185lbs)

1.5 minute rest between working sets

 

Deadlifts

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Set – 5 x 5 Reps (225lbs)

1.5 minute rest between working sets

 

Super-Set – Shrugs 5 x 8 x 175lbs

Weighted Chin-Ups 5 x max (25lb plate)

1 Minute Rest between sets

20121023-194220.jpg

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