THURSDAY
STRENGTH
Warm Up: 4 Rounds of
Barbell Complex (75, 85, 95, 105)
Foam Roller
1) 6 Rounds of
3x Clean Pulls - increase weight rapidly until 3 is hard but doable
3x Floor Angels
2) 6 Rounds of
5x DB Push Press - increase weight rapidly until 5 is hard but doable
5x DB 1-arm Row 5/5 - increase weight rapidly until 5 is hard but doable
InStep Stretch
3) 6 Rounds of
8x Bulgarian Split Squats 8/8 - increase weight rapidly until 8 is hard but doable
immediately into...
2x Lunge Jumps 2/2
Straight Leg Alternating Hamstring Stretch 3/3
Thought we use a lot of foundational barbell movements for strength training, it is important that we remain balanced with our single leg/arm movements as well. Our Rescue Strength athletes are required to do various activities using one leg/arm at a time such as climbing stairs/ladders, advancing hose lines, and maintaining control of a K-9, a weapon, or a tool. It is important we train this in order to not perpetuate any strength imbalances throughout the body, but you'll also see that it requires a lot of core stability to train a each leg/arm independent of each other.
