Thursday, October 24, 2019

QFE Weightlifting-Firefighter Fran

QFE Weightlifting

Warmup: 5 minute speed rope, bar mobility drill.

Lift: 3 sets at 70% 1RM

5 reps Muscle Snatch
5 reps Deadlifts

Finisher: Firefighter Fran

21-15-9 reps
Pullups, Thrusters in gear, SCBA, mask w/3 hole adapter.

Running clock.


Wednesday, January 2, 2019

QFE Weightlifting-Bear Complex

QFE Weightlifting

Warmup: 750 meter row, Bar mobility drill 

Workout: Bear Complex

1-front squat
1-push press
1-back squat
1-push press,
Repeat 7 times without dropping bar

1 minute rest, repeat for 5 sets

Keep grip of the bar through the entire set without breaking your grip.

Weights used:
1st set-105lb
2nd set-115lb
3rd set-125lb
4th set-135lb
5th set-145lb
6th set-155lb
7th set-165lb

Bear Complex

Cooldown static stretch, hydrate, post protein within the nest 30 minutes.

QFE Weightlifting
2018 end of year AM workout
10 min warmup and dynamic stretch 

One Group Did:
-1 Squat, 1 Overhead Squat
Increase by 2.5lbs each round till failure
-3 rounds, max reps
at 5lbs less last fail weight
Group 2 did:
-1 Snatch, 1 overhead squat
Increase by 5lbs each round till failure
-3 rounds of max reps, at 10lbs less fail weight 

Group 3 did:
-30 minutes on heavy bag, push-ups and crunch’s
Finisher: Partner Circuit
Station 1- 10 burpees
Station 2- KB swings
Station 3- Plank
10 minute AMRAP
(Switch stations on 10 count finish of sta1) rotations based off of sta1
Cool down static stretch, hydrate before, during and at end. Post protein shake within 30 min afterwards
#qfeweightlifting #scffit #2018wod #familyworkout @qfess

Tuesday, August 21, 2018

Full Body & Core QFE style

QFE Weightlifting

Warmup: 1 mile run
Snatch Balance & Overhead Squat 
-1 Snatch Balance/1 Overhead Squat 
- Start with Barbell 
-Increase by 10lb each set until you reach 75% 1RM
-3 sets of 2 Snatch Balances/2 Overhead Squats @75%
-4 sets of 4 reps at 75% 1RM
-start with 55%1RM
-4 reps, Increase by 20lb till reach 75% 1RM

Finisher: 10 min AMRAP 
-25 Alternating Battle Hose
-10 Hanging knees to elbows 
#scffit #publicsafetywellness
Snatch Balance Overhead Squat

Wednesday, August 1, 2018

3 Tens Equals 30

Today’s burner
3 Tens Equals 30
-10 reps with Left arm Muscle Snatch
-10 reps with Right arm Muscle Snatch
-10 Abdominal Roll outs
-30 second Plank Hold 
*Repeat AMRAP for 20 minute Cap*

The storage room was 20 degrees hotter than the 85* temp outside
* Reminds me of some old buddies from Johns, “hitting it hard, from the yard!”

#scffit #publicsafetywellness #firefighterfitness #lacksbeachservice @erhfrog

Wednesday, July 25, 2018

Death by 2.5 Denzel Style

Q.F.E. Weightlifting

Today’s Workout 
@Firehouse Weightlifting 

“Death by 2.5lb Denzel Washington style “

Warmed up with
- Bar Mobility and Kettle bell drill 

- 3 Box jumps, moved up in height by bumper plate width until max height 

Snatch (Denzel Washington i.e. hold 5 sec)

-1 Snatch, hold at bottom for 5 seconds, stand & hold at top 5 sec.

-Start with 95lb and Increase by 2.5lb plate each side every set until maxed out, then 1 last Rep

Deadlift- 3 reps at 175, 245, 295, 365

Snatchs were slow and steadily increasing in intensity. 
Deadlifts were more of a constant variance in weight increase shocking the system. 

Today’s workout had to dig deep to complete. 
Mentally and physically challenging. 

#scffit #firefighterfitness #firehouseweightlifting

#qfeweightlifting @erhfrog

Denzel Snatchs

Thursday, July 19, 2018

Cleans & FF Burner

QFE Weightlifting

Tuesday Workout 

Warmup: 2 mile run

Lift: Power Cleans 
-1 Power Clean/into 1 Clean from above knee/drop bar into 1 Power Clean from floor 
- started with 115lb
- Increased by 10lb each round
(3 reps of) 115,125,135,145,155,165,175,185,195,205,215,225

Finisher: (in firefighter gear, Mask, 3 hole adapter, helmet, boots and gloves)
-10 Core Killers
-10 Lunge walks (w/high rise pack)
-50 speed rope
-REPEAT X5 rounds
*Running clock for time

(Got all 5 rounds done in 10:04) **103 heat index was tough
#scffit #firefighterfitness #publicsafetywellness #qfeweightlifting @erhfrog