Lets Get It

Yesterday I met with a new client. I will be working with him for the next 6 weeks and helping him prepare for the firefighters physical test. I had to be creative in movement selection for a few reasons. One, I wanted to be as specific as possible when it came to the test. There is no better way to improve on a movement than by actually performing it. Two, I need to work around a few injuries he sustained while serving in Iraq.
I just wish I had more room to incorporate sledgehammer strikes and some tire flips.

Without getting too in depth, here is what we are looking at:

A1. Stair Stepper (needs to be on it for 200 seconds)

B1. Lat Pulldown with Rope
(Has to raise 45lbs up and then lower it in under 35.56 seconds)

C1. Sandbag Carry
(Needs to pull fire hose 50 feet through a u-shaped course with several turns. Cannot stand upright)

D1. Wood Chop or sledgehammer strikes
(Needs to hit a post with a 12lb sledgehammer in under 13.91 seconds)

E1. Army Crawl
(Needs to crawl 65 feet through a 4x4 tunnel with obstructions and turns in under 39 seconds)

F1. Sled drag or DB drag
(Needs crouch and drag 125lbs through a 50 ft. zig zag course in under 36 seconds

G1. Barbell Hammer Grip Raises (Plate at the end of the barbell)
(Needs to raise pike pole tipped with an industrial hammer head into a metal plate in an eight foot ceiling, then pull it down. 4 one minute periods of work.

He is extremely motivated and I look forward to helping him pass this test.

As for my training:

Pull:

Standing T Bar Row: 4 sets
3 plates(135lbs) x 15
4 plates(180lbs) x 12
5 plates(225lbs) x 10
6 plates(270lbs) x 6

One Arm Dumbbell Row: 3 sets
100lbers x 12
130lbers x 12
130lbers x 12

Seated Cable Row (pronated grip on a straight bar, SLOW eccentric/fast concentric to target the remaining fast twitch fibers): 3 sets
110lbs x 12
110lbs x 12
110lbs x 10

Wide Grip EZ Bar Preacher Curls: 3 sets (EXTREMELY SLOW eccentric/fast concentric)
65lbs x 10
65lbs x 9
65lbs x 8

Video of the day: