Tuesday QFE Weightlifting Session
Warmup: 5 min speed rope
-bar mobility
-SCFFIT dynamic stretch
Lift: (increase weight each set)
- 1 Clean Pull/1 Clean (from power pos) 2 reps X4 sets
- 1 Bent Over Row/1 Deadlift
5 reps X4 sets
- Bicep/Tricep superset
7 reps X4 sets
Finisher: FROG Fitness
-10 Superman’s
-10 Leapers
-10 Core killer
-10 Mojos
1 min rest, Repeat X10
* Modified movements for Frog if not available;
*Superman’s-OH Press
*Leapers-OH Squats
*Core killer-Ab Rolls
*Mojos-Burpees
**When picking your weights, adjust-increase-modify accordingly to maximize strength and lift.
Resistance training programming: as the body adapts to a given stimulus, an increase in stimulus is required for further adaptations and improvements. Increased resistance or volume is necessary to ensure progressive overload.
Progression in an exercise program is best tracked and measured by recording all training sessions. One way to do this is by using the FITT-VP principles an periodically reevaluating your development and make the necessary changes for optimization.
Choose your program to suit your needs. I.E.. sport, weight loss, strength, power, muscle mass, speed, or in our world, tactical athlete.
#scffit #usaw #firefighterfitness #frogfitness #qfeweightlifting
@erhfrog
