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 

Lift: 

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

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

Burner video

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