7/17/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

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

Set 2 - 9 reps at top weight

Sets 3,4+5 - 9 reps back down at 90%

#2  Strict Weighted Pullup - 5 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

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

#3  Do one round of:

Burpee                                    20 reps

BB Curl                                  15 reps

Goblet Squat                          25 reps

Regular Pushup                     40 reps

24" Box Jump                         15 reps

DB Ground to Overhead          20 reps each side

24" Box Jump                          15 reps

Regular Pushup                      40 reps

Goblet Squat                           25 reps

BB Curl                                   15 reps

Burpee                                     20 reps

7/16/24

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3  reps at top weight for today

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

#2  BB Incline Bench - regular tempo

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#3  In any order and any combination, do:

DB Thruster                      40 reps

Double Under                   70 reps

DB Farmer's Walk             200 meters

Goblet Squat                     25 reps

Inverted Row                    20 reps

1" Deficit Pushup             25 reps

Then REST for 2 minutes, then in any order and

any combination, do:

DB Thruster                      20 reps

Double Under                   35 reps

DB Farmer's Walk             100 meters

Goblet Squat                    50 reps

Inverted Row                    40 reps

1" Deficit Pushup             50 reps

7/14/24

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  Do 4 rounds of:

BB Curl                                       10 reps each round

Medicine Ball Wall Ball               10-14-18-22 reps

Then do 4 rounds of:

Sledgehammer VS Tire            8 reps each side

Run                                         100-200-300-400 meters

Then do 4 rounds of:

DB Row                    10 reps each round

Air Squat                 15-25-35-45 reps

7/13/24

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

Sets 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  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) DB Ground to Overhead             7 reps each side

B) 24" Box Jump                            10 reps 

C) Regular Pushup                         25 reps

D) Goblet Squat                              25 reps

E) BB Row                                      25 reps

F) Burpee                                       35 reps

Longevity on a Fire Truck (part 5) - Six Benefits of Strength Training

7/11/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#3  In 11 minutes, do as many rounds as you can of:

DB Thruster                 15 minutes              

Double Under               35 reps

DB Farmer's Walk      100 meters

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

BB Push Press             12

Inverted Row               18 reps

Goblet Squat                24 reps

7/10/24

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  With a partner, do 3 rounds of:

DB Row                                  12 reps each side

1" Deficit Pushup                    24 reps

Air Squat                                36 reps

BB Curl                                   15 reps

Run                                         200 meters

Medicine Ball Wall Ball            20 reps

Only one partner is working at a time.

Partner A does 12 DB Rows, then Partner B does 12 DB Rows. Then

Partner A does 24 deficit pushups, then Partner B does 24 deficit pushups, etc.