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07-19-2019 RED FRIDAY Strength & Conditioning Workout | Fit First Responders

07-19-2019 RED FRIDAY Strength & Conditioning Workout

Jul 19, 2019 | Fitness

Strength & Conditioning

POSTERIOR CHAIN/ BACK

  • THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE

STRENGTH

  • A] DEADLIFTS 10X10 (USE 55-60% OF YOUR MAX WEIGHT)

 

  • B1] INCLINE DUMBBELL ROWS 3X10
  • B2]KETTLEBELL/DUMBBELL SHRUGS 3X10
  • B3] HEAVY BAND GOOD MORNINGS 3X10

FINISHER

  • C] LADDER DOWN AS FAST AS POSSIBLE STARTING AT 10 REPS:
    • 10 KB SWINGS
    • 20 YRD RUN WITH KB
    • 10 KB SQUATS
    • 20 YRD RUN WITH KB
    • 9 KB SWINGS
    • 20 YRD RUN WITH KB
    • 9 KB SQUATS
    • 20 YRD RUN WITH KB
    • 8 KB SWINGS
    • 20 YRD RUN WITH KB
    • 8 KB SQUATS
    • 20 YRD RUN WITH KB
    • ETC…