FIREHOUSE RECIPE: Lemon Garlic Salmon
Source: 40 Aprons
FIREHOUSE WORKOUT: 20 Minute Killer
TIME: 0:00-16:30 (MINUTES)
A1. Close-Grip Weighted Chin-Up: 4-6 sets x 5-7 reps per set
A2. Weighted Dip: 4-6 sets x 5-7 reps per set
Rest 30-45 seconds in between exercises.
Notes: Make sure you stop at a time of 16:30 regardless of how many sets you did. Use dumbbells attached to a dip belt instead of plates to load these exercises. This will save you a lot of time between sets compared to trying to feed the chain though a bunch of plates.
TIME: 16:30-17:00
Rest, take a quick drink, psych-up!
TIME: 17:00-18:00
Max body-weight chin-ups to failure. When you can't do any more full-range reps, crank out a few more partials at the bottom half. Then, use your feet to get to the top, hold the top position as long as possible and lower under control.
TIME: 18:00-19:00
Puke, rest, quick drink, psych-up!
TIME: 19:00-20:00
Max body-weight dips to failure. Then crank out a few more partials at the top. At the very end, lower yourself down to the bottom as slow as possible (catch yourself with your feet so you don't go too deep).
Source: Andrew Heming
FIREHOUSE WELLNESS TRAINING:
Effect of Sunscreen Application on Plasma Concentration of Sunscreen Active Ingredients
Source: JAMA Network
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