Longevity on a Fire Truck (part 4) - Overcoming Injuries + Moench Method

7/4/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

#2  BB Incline Bench (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

#3  Do 10 rounds of:

Inverted Row                       13-12-11-10-9-8-7-6-5-4 reps

DB Thruster                          2-3-4-5-6-7-8-9-10-11 reps

Then do 1 round of:

Plank (elbows + toes)                  2 minutes

Goblet Squat                               40 reps

Then 10 rounds of:

Double Under            25-23-21-19-17-15-13-11-9-7 reps

Burpee                      2-3-4-5-6-7-8-9-10-11 reps

7/2/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  In 20 minutes, do as many rounds as you can of:

Run                                                200 meters

DB Farmer's Carry                          50 meters

DB Thruster                                    20 reps

Pullup                                            20 reps

7/1/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

Set 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#3  Do 3 rounds of:

24" Box Jump                             12 reps

Regular Pushup                          36 reps

Air Squat                                     60-48-36 reps

American Kettlebell Swing         24 reps

DB Row                                        16 reps each side

Medicine Ball Wall Ball               12-24-36 reps