Tuesday, 9/4/12

KCFD Fire Academy starts today! First academy PT using the Ultimate Athlete training methodology!

Rony doing some box squat box jumps (with a squat)
Sled Drags

DE Box Squat: 10 x 2, 50% + bands
Speed DL: 8 x 1, 50% + bands
Romanian DL: Heavy Triple
GHR's: 4 x 10
Reverse Hypers: 4 x 15

10 Squats with KB on shoulder (5 each side)
5 Burpees

*Finisher: Band Hams x 100 reps


big nasty said...

Hey tim does the speed deadlift mean an unbroken set of 8 reps on todays workout?

big nasty said...

What do you mean by heavy triple on the RDL?

Knock said...

No, it means 8 singles, each done as fast as possible. About 30s rest between each. Heavy triple means working up to a heavy set of 3 reps.

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