Warm up: 10 min.1. Dead lift w/ 70lbs BB
2. Push up 4x > row 4x w/ two 35lbs DBs
3. Farmer's walk w/ two 50lbs sand bags
4. Step ups w/ two 43lbs foam buckets
5. Presses 10x > rows 10x w/ 35lbs air pack
6. Squads 6x > alternate lunges 6x
7. Hoops (no air pack)
8. Towel swing w/ 25lbs KB
9. Push up 3x (hands on the bumper) > push up 3x (feet on the bumper)
10. Thruster 10x w/ dry chem and then donning and doffing SCBA blindly
11. Duck walk > rabbit hoops (no air pack)
12. Bear crawl > crab walk (no air pack)
Push up 10x > stairs 2x > squad 10x > stairs 2x - repeat 3x
Plank 2 min
Cool down
DB dumbbellKB kettlebell
Enjoy
That was a big day for our company. Chief joined us for a workout, so we had to come up with some special routines, and we also named the workout "Chief's special".
ReplyDeleteAnother "time under load" type of workouts. Most routines done with SCBA and gloves on. It was pretty tough one. Even Chief said: "F... that sh..." after Farmer's walk, which I took as a complement.
Each station was designed for 1min 15 sec of work and 15 sec rest to move to another station. Few stations required to don and doff SCBA, which it was good practice with fire gloves on.
We had a team of 4, so we did 4 stations at the time, and after we finished, we moved to next 4 stations, and another 4 stations and then we hit the stairs. By this time we were beat up.
On the end me, Jim and Chief were pretty tire, only Lt. looked fresh. Our heart rates were about 160, exept Lt.'s. For him this workout was like a piece of cake.
Entire wokout took us about 35 min.
I am looking forward to next week.
This was my 3rd workout for this week with Cezar. I have to say he is a perfect fitness guru. The routines he develops not only target many body parts but they include equipment thta we could be called to use daily. His catchphrase of "time under load" is a perfect fit. If you have the oppurtunity to excercise with Cezar ... try it at least once and you will see for yourself the benefits. I look forward to next weeks routines. Cezar designs his routines with the job in mind.
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