Site Map Icon
RSS Feed icon
 
 
 
May 26, 2020
Upcoming Events
No Events Found
Sara Beckert Week 8
Posted On: Mar 05, 2020

DAY 1-Upper body:

Warm up: 1 mile easy run

I,T,Y’s x 3 sets of 10 –lying prone (on your stomach) with either 3lbs, 5 or 8lbs.

Front/Side/Rear Delt Raises

Internal/external rotations

Supermans with a small PVC pipe

Overhead KB Walk: 50meters

Bent over DB ROWs (heavy) x 10 per arm x 4 per side

  • Bench Press x 8 x 5sets
  • KB swing 30 x 5
  • Russian Twists with wgt x 30 (if you have back pain or anything going on with your back DO NOT DO A RUSSIAN TWIST)

Then:

Push ups with your feet raised x 5 x 4

Filly Press: This is a seated single arm Dumbbell Arnold Press while holding a Kettlebell in the front rack position of your non-working arm. 10 x 4

Plank hold with weight on your back hold for 30 sec x 4

Standing weight bus drivers x 30 sec (keep core tight) x 4

Tricep single arm French press x 12 per side x 4

Bicep Curls x 20 total x 4

Weighted ball sit ups x 10 x 4

DAY 2: LOWER BODY

Warm up:

TSPINE ROTATIONS x 10 x 3 per side
DOWN DOG TO UP DOG x 5 x 3

Plank Rotations x 5/side

Pigeon hold 30 sec on right and left

Seated 90/90 hip swing

THEN:

With a slider lateral lunge holding a heavy KB x 10 per side

Raised Back Leg Squat x 12 x 3 per leg

Ball Slams x 20

BOX SQUATS to step up

Jump rope x 100

IF TIME:

Run 1 mile

Row 1000m

REST x 3 min

Repeat x 2 total

DAY 3:

30 mins of the following: Require only DB’s

Warm up: T spine twist on your back x 5/side, down dog to knees to floor x 5, Lateral lunges 5 per side (repeat warm up for about5 mins)

Lying external rotations

DB Romanian Dead Lift x 8

Supermans x 10

Alternating bent over db row 20 total

Side Plank Press x 10 per side

Bulgarian Split Squat x 10 per side

Chest Press on floor or bench x 10

Hollow Hold 30 sec x 3

REPEAT


Member Login
Username:

Password:


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
UPFFA
May 25, 2020: Memorial Day
UPFFA
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™

1269160 hits since Feb 25, 2007
Visit Unions-America.com!

Top of Page image