Tour 1 Week 1 Workout- Done in gym clothes with FF gloves if you have a clean pair and work boots if you want.
Warm-Up:
- 3:00 on treadmill or stairs at moderate pace (if on treadmill incline 4-6 and brisk walk)
- Dynamic Warm-up-
-Arm circles/leg swings/upper body twists
-Bear Crawl
Workout-
A. Sumo-Deadlift; 3 sets of 5-15 reps (men- 100-135#/ women- 65-100#)- wt should not be terribly heavy, consider form as more important than intensity here. (done in bay area with rubberized/rogue plates)
B. Outside set up a few props:
-3 pylons about 50' apart
-1 sled with 90-135# on it at one of the outer pylons
- 2 Foam pails (full, or sub 45# DB's) at same pylon as sled
B. Circuit- 3-5x
50' Sled Chest Press
50' Sled Drag Forward
100' Sled Drag Backward to first pylon
Pushups- do about 50% of what your max reps are
Firefighter Walk- grab foam pails and walk to first pylon and back to start (formerly known as Farmer Walk)
- rest as needed or until it's your turn
Elbows in/out whatever works for you, be sure to keep core engaged so that when you press the sled moves forward and your torso doesn't move backward.
Focus on strong steps, core strong, glutes firing for each step- this is not a sprint.
Chest up, shoulder blades back, core tight.
Core tight? Here is an easy cue for you to remember- boys: lift your nuts, girls: kegel contraction, both: .... close rectum.... nuff said? Get that figured and we can work out from there!
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