Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Power Clean (rest 2 min between each set, no more than 4 sec between each rep)
Maintain Proper Form For All Sets
1×8 @ 65% of one rep max
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%
rest 3 min then strict standing shoulder press 3×6
rest 5 min then
Stamina – Complete 30 clean and presses as fast as possible 95# guys / 45# girlsOK
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Plus great tips and tricks from the world of firefighter fitness
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