firefighter fitness training

September 28th, 2012


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September 28th, 2012

Sorry for the late posting again – busy weekend with the family!

September 28th was Firefighter Hybrid Workout V2 - Day B – Heavy

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 3 Reps (increasing weight) (up to 265lb?)

2.5 Minute Rest between working sets

 

Bench Press

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

Working Sets 3 Sets x 3 Reps (increasing weight) (up to 195?)

2 minute rest between working sets

 

Power Cleans

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

Working Set – 5 x 3 Reps (135lb?)

1.5 minute rest between working sets

 

Super-Set – Romanian Deadlifts 5 x 8 x 100lbs

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

1 Minute Rest between sets

 

Weighted Back Extensions – 5 x 10 (10lbs) – 1 minute rest between sets

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