Site Map Icon
RSS Feed icon
 
 
 
April 07, 2020
Upcoming Events
No Events Found
Sara Beckert Week 13
Updated On: Mar 05, 2020

WARM UPS: Remember before you work out, take 10-15 minutes to warm up.  These exercises should include: (pick which you prefer)

Internal/external rotations

Hip rotations 10 per side

Bird Dog x 20 total

Supine Bridges x 10

Kneeling single arm upside down KB shoulder press

I/T/Y prone on bench

Air squats

T-spine rotations

Day 1:

Dead Lift x 8 sets x 5 reps- use what you think 75% of 1RM is

Sliders Supine bridges x 10 x 8

Then: with vest:

Bear Crawls x 40 sec

Stairs wearing a weighted vest x 40sec

In place reverse lunges x 40 sec

Sand Bag squat to over head x 40 sec

Sand bag burpees x 40 sec

Jog wearing vest and with sand bag x 1 min

Rest x 2 min

Repeat for a total of 3 rounds

DAY 2:

40 sec on 20 sec off:

Rope slams

Jumping Lunges

Push Ups

Ball Slams

Wall Sits

  • Perform one ex. 40 sec on then during rest move to the next exercise for a total of 7 rounds

FINISHER:

20 DB curls

20 DB Skull Crushers

DB Bent over lateral raises

Plank hold 30 Sec

 X 3

Day 3:

21-15-9

DB Dead lifts (the heads of the dumb bells touch the ground)

Push Ups

Box Jumps

FOR TIME

THEN:

ROW 2 K for time


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