by firefighter | Apr 15, 2018 | workout
Stamina – complete 10 sets as fast as possible or until 20 min (whatever comes first) Increase dumbbell snatches by 2 every set 5 pull ups 10 push ups 15 butterfly sit ups 2 dumbbell snatches (1 each side) on set 2, you will do 4 snatches (2 each side) repeat...
by firefighter | Apr 14, 2018 | workout
Strength – Front Squat 5×8 choose a moderate weight be sure to warm up well rest as needed between sets rest 3 min standing barbell strict press 5×5 rest 2 min barbell push press 2×10 try to use same weight rest 5 min Stamina – every min, on...
by firefighter | Apr 13, 2018 | nutrition
Summary We are going to prepare a great tasting pork, quinoa and brussel sprouts meal for the beginning of the week (6 meals) and a more basic bro type meal for the end of the week (8 meals) We are going to try a couple of new things this week. We are going to make...
by firefighter | Apr 12, 2018 | workout
All FF’s rest and Recover
by firefighter | Apr 12, 2018 | workout
Strength – deadlift 5×2 be sure to warm up well and do not sacrifice form take your time and go heavy rest 3 min Stamina – superset the following for a set of 10,9,8,7,6,5,4,3,2,1 pull up burpee do 10 pull ups then 10 burpees, do 9 pull ups and 9 burpees… repeat...
