UFF Newsletter: Eat. Train. Learn.
Happy last Monday of the year everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Beef Tenderloin with Buttermilk Mashed Potatoes
Source: Skinny Taste
FIREFIGHTER WORKOUT
Start with a 45-pound bar for this one. After a few workouts and improved times, add load.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, and never resting. Remember, you’ll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. 5 Common Mistakes That Cause New Habits to Fail
2. Leading by Example: Why Firefighter Leaders Take the Galleri Test
3. How to Defeat Jet Lag, Shift Work & Sleeplessness
UFF QUOTE OF THE WEEK
“When it’s time to train, you train.
When it’s time to take runs, you take runs.
When it’s time to eat, you eat.
And when it’s time to complain? You don’t.
Simple as that.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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