http://scfirefighters.org/resources/safety-and-health/fffps/
The South Carolina Firfighters Fitness Initiative Team (SCFFIT) along with the South Carolina Fire Academy bring to you, the Firefighter Fitness Awareness Program. Just click on the link and enjoy!
Friday, July 11, 2014
Saturday, July 5, 2014
20 Minute Full Body
Heres a 20 minute circuit that will burn fat, build muscle and kick up some cardio. Also attached below is a video of how to perform the muscle snatch.
Start clock, go as long as you can for 20 minutes. Record your sets:
* Speed rope - 100 revolutions
* 10 Air Squats
* 10 Muscle Snatch - (you can use 45lb bar or, 65lb up to 95lb)
Repeat
Each set of muscle snatches, drop reps, 10-9-8-7-6-5 then up 6-7-8-9-10
You may not get as many sets in to move up the scale on snatches within the 20 minute period. Just remember to do a weight that you can press and perform with proper form. If you do complete 11 sets, then keep going till time runs out.
http://youtu.be/55ZpUhfkPfg
Start clock, go as long as you can for 20 minutes. Record your sets:
* Speed rope - 100 revolutions
* 10 Air Squats
* 10 Muscle Snatch - (you can use 45lb bar or, 65lb up to 95lb)
Repeat
Each set of muscle snatches, drop reps, 10-9-8-7-6-5 then up 6-7-8-9-10
You may not get as many sets in to move up the scale on snatches within the 20 minute period. Just remember to do a weight that you can press and perform with proper form. If you do complete 11 sets, then keep going till time runs out.
http://youtu.be/55ZpUhfkPfg
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