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Taking a rest day to prepare for Murph coming up tomorrow, but I played a little on the pull-up bar. Did my first kipping pull-up ever. It wasn’t pretty, but good enough to understand how they really work.
Not sure if I did the ladder correctly. I stopped when I can no longer do 7 reps in minute 7. Did as Rx
Body weight 165lbs. 7mins 6 sets
Body-weight back-squat ladder - 7 mins
Rest 5 minutes
3/4 body-weight push-press ladder- 7 mins
Rest 5 minutes
1 1/2 body-weight deadlift ladder - 7 min
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.
7 rounds of push jerk
Every 2 min do 3x push jerk work up to 3 RM
Full turnouts breathing air.
4 rounds for time
25 goblett squats 1.5 pood
13 KBS 1.5 pood
5 bar over burpees
13 cleans 115#
14 shoulder to OH 115#
Ready for two days of rest. Have a good one guys.
Good work on push jerks. Turn out on air routine sounded good. All fire fighters should be held to maintaining that kind of fitness given the inherent dangers and physical demands of the job. Good job doing all you can to be physically ready for whatever Emergency presents itself in your commmunity.Well done Wes