Site Map Icon
RSS Feed icon
 
 
 
April 07, 2020
Upcoming Events
No Events Found
Sara Beckert Week 5
Updated On: Mar 05, 2020

Focus: Shoulder Stabilization as it pertains to your occupation

Cardio will be steady state

DAY 1

Warm up:  walk easy 10 minutes followed by

4 x 15 scap pushups

4 x 15 scap pull ups

4 x 30 banded pull a-parts

4 x 30sec Tall to short plank

Then:

4x 200m (.12 miles) at your fastest 1 mile pace then recover for 200m x 4

100 Russian twists non weighted

DAY 2

Warm up: 1000m (.62 mile) jog, 10 cat/cow 10 bird dogs and supine back twists

Internal and external rotation x 10 per side

Fragmented Cardio:

60min or as long as you can

7min running- pick a distance you can maintain

7 devils press with 20-25lb db

7 DB thrusters

7 lunges per leg

DAY 3

Warm up:

Single leg db Roman Dead Lifts light weight x 5 per leg x 4 sets

Supine bridge and reach x 5 per side x 4 sets

Air squats x 10 x 4 sets

Sideway Single leg step ups x 10 x 4 using 25lb db

Turkish get ups 10 per side x 4

Push-ups x 10 x 4

Then

Each min on the min for 30 mins:

5 pull ups (sub trx rows)

10 Pushups

15 squats

So: min 1 looks like this: 5 pull up, 10 push-ups and 15 air squats rest for the remainder of the min then repeat


Member Login
Username:

Password:


Not registered yet?
Click Here to sign-up

Forgot Your Login?
IAFF Local Newswire
 
Join the Newswire!
Updated: Apr. 07 (12:05)

10 Things Your Local Should Be Doing for COVID-19 Response
Brookline Fire Fighters
An Important Message From President Schaitberger
Suncoast Firefighters
Northridge Brush Fire
South Metro Firefighters IAFF LOCAL 2086
Coronavirus Update IAFF
Minnesota Professional Fire Fighters
Minnesota Professional Fire Fighters State Convention
Minnesota Professional Fire Fighters
Coronavirus Aid, Relief and Economic Security Act
Suncoast Firefighters
 
     
Website Mission Statement

This website is dedicated to promotion of the Norwalk Professional Firefighters Association as well as the promotion of the Norwalk Fire Department.  The site is also dedicated to the assistance of other IAFF locals when the need arises.  The site was designed and is managed by Local 830 members.
 
 
Norwalk Professional Firefighters
Copyright © 2020, All Rights Reserved.
Powered By UnionActive™

1267210 hits since Feb 25, 2007
Visit Unions-America.com!

Top of Page image