Site Map Icon
RSS Feed icon
 
 
 
June 05, 2020
Upcoming Events
No Events Found
Sara Beckert Week 11
Posted On: Mar 05, 2020

WEEK 11

Day 1:

Boulder Shoulders:
 

Seated Arnold Press-use a wt you can perform 8 reps in perfect form x 5

Side raise superset to front raise and rear delt bent over flys 8 x 5

Jump rope x 100 x 5

Rest 1-2 mins

Plank on elbows x 30 sec x 4

Wall Balls x 20 reps x 4

Push Ups x 10x 4

Then if have time run/walk 2 miles

DAY 2:

Posterior Chain

Supine Lat DB Pull overs x 8 x 5

Tricep Skull crushers 8 x 5

Superman x 10 x 5

Supine Ball Hamstring Roll ins x 10 x 5

Then:

Plank DB rows x 20 total

Reverse grip rows x 20

Row 20 cal

Repeat for 12 mins

DAY 3:

ANTERIOR CHAIN

Bench Press 8rexps x 5

DB incline Fly’s 8x5

Bicep Curls 10x5

Rear leg on bench front leg lunges x 10 each

AB  20 sec sprints

Then when have time:

500m row

25cal on the AB

400m row

20 cal on AB

300m Row

15cal AB

200m row

10cal AB

100m row

5 cal on AB


Member Login
Username:

Password:


Not registered yet?
Click Here to sign-up

Forgot Your Login?
IAFF Local Newswire
 
Join the Newswire!
Updated: Jun. 05 (08:06)

City Chapter Revised Covid-19 MOU Approval Vote
Albuquerque Area Fire Fighters
2020 PROMOTIONAL EXAM ANNOUNCEMENT
Cambridge Fire Fighters
Local 42 Office Hours Update
IAFF Local 42
UPDATE | PERA Military Buyback Legislation
IAFF Local 21
Lone Tree Acid Leak
South Metro Firefighters IAFF LOCAL 2086
Denver Good Deeds - Friday Morning
Denver Firefighters Local 858
 
     
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™

1269585 hits since Feb 25, 2007
Visit Unions-America.com!

Top of Page image