by firefighter | Mar 2, 2018 | workout
Strength – barbell push press 5×5 warm up well and keep core tight extend all the way at the top rest 4 min Stamina – complete the following: cash-in – 20 burpees then 4 sets: 5 hang cleans – guys 115/girls 65lbs 10 shoulder to over head...
by firefighter | Mar 2, 2018 | workout
Strength/Stamina – back squat, on the min, every min for 8 min, complete 8 back squats at 40% of one rep max on 0:00 complete 8 back squats and rest until 1:00 on 1:00 complete 8 back squats… repeat pattern for 8 min 405 one rep max will use –...
by firefighter | Mar 1, 2018 | nutrition
Summary This week are going to cook breakfast every day. L1 and D1 will be the same and we are going to prepare six meals. We will only cook three S1 (pre-workout) meals. L1,D1 and S1 will be prepared Sunday night before dinner. L2 and D2 will also be the same and we...
by firefighter | Feb 28, 2018 | workout
“Back attack” Strength – weighted pull ups 8×3 place a dumbbell between feet rest 3 min Deadlift 4×4 go heavy but not too heavy to sacrifice form rest 3 min romanian deadlift 2×15 go really light but focus on keeping back straight rest...
by firefighter | Feb 28, 2018 | workout
Stamina/Cardio/Core – Complete the list below: on 0:00-5:00 run 800m then do as many push ups as possible in the 5 min on 5:00-10:00 run 800m then do as many sit ups as possible on 10:00 – 15:00 run 800m then do as many burpees as possible on 15:00 – 20:00 run 800m...
