by firefighter | Feb 3, 2018 | workout
Strength – complete a set of 10 of each, 9 of each,8,7,6,5,4,3,2,1 dumbbell bench press dumbbell bent over row (each side) do 10 bench press and 10 bent over row, 9 bench press and 9 bent over row repeat pattern until 1 bench press and 1 row use same weight for both...
by firefighter | Feb 2, 2018 | workout
All FF’s Rest and Recover – Keep up the great work!
by firefighter | Feb 1, 2018 | workout
Strength – spend 10-15 min and work up to a heavy 5 rep front squat (not a max) rest 3 min spend 10-15 min to work up to a heavy 5 rep push press (not a max) rest 4 min Stamina – complete a set of 10 of each, 9 of each, 8,7,6,5,4,3,2,1 barbell thruster 95lb guys/65lbs...
by firefighter | Jan 30, 2018 | workout
Strength – seated dumbbell shoulder press 4×4 2×15 go heavy for the first part and light/moderate for the second be sure to warm up shoulder very well Stamina – perform 40 hang clean and presses as quick as possible guys use 95lbs and girls use 45lbs rest 4 min...
by firefighter | Jan 29, 2018 | workout
Strength – seek a 3 rep max deadlift warm up well use only an overhand grip, no straps focus on form this should be a little lighter but I want you to work on your grip rest 3 min one arm dumbbell bent over row 4×8 (each side) rest 3 min dumbbell pull over...
