Site Map Icon
RSS Feed icon
May 26, 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


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


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

100 Russian twists non weighted


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


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


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


Not registered yet?
Click Here to sign-up

Forgot Your Login?
IAFF Local Newswire
Join the Newswire!
Updated: May. 26 (04:07)

Monday Morning Headlines 5/25/20
Denver Firefighters Local 858
LODD - Cromwell Professional Fire Fighters, Local 4662
May 25, 2020: Memorial Day
MSCFF Legislative Report
Missouri State Council of Fire Fighters
CANCELED | Veteran Firefighters Luncheon
IAFF Local 21
regular meeting 6-2-2020
Medford Firefighters Local 824
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™

1269163 hits since Feb 25, 2007

Top of Page image