firefighter fitness training

September 25th, 2012

Following our Firefighter Hybrid V2 workout - today is Day A, Light

 

Squats –

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

Working Sets 3 Sets x 8 Reps (probably around 150lbs)

1 minute rest between set

 

Press –

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

Working Sets 3 Sets x 8 Reps (probably around 75lbs)

1 minute rest between sets

 

Super-Set One –  Barbell Rows – 5 x 8 @ 140lbs

Weighted Sit-Ups – 5 x 10 @ 20lbs

1 minute rest between sets

 

Super-Set Two – French Barbell Press – 5 x 8 @ 65lbs

Pull-Ups – Wide-Grip – 5 x max

1 minute rest between sets

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