Traditions 1
Workout 9
Deadlift Day
Warm up to your working weight for the day and then perform:
3 – 3 – 3 – 3 – 3 – 3 – 3
Rest as needed between sets
Some alternate rep options depending on your recent workouts for the week are:
1 – 1 – 1 – 1 – 1 – 1 – 1
10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2
5 – 5 – 5 – 5 – 5 – 5
*If performing at work, think about call volume and your readiness after a heavy day like this. Be mindful of the job and set a 90% effort as a max. If off duty, give an all out effort.
Why?: Strength in its most raw form is the deciding factor for many challenges we face on the fire ground.
Lift heavy things often. Get stronger each day. Become a more capable firefighter.
Suggested time: 60 minutes or less.
