Back (6/23/13)

Back

• Pull-up/Ring Row Ladder
• 1/10, 2/9, 3/8, 4/7, 5/6...10/1
• 1 pull-up followed immediately by 10 ring rows, 2 pull-ups and 9 ring-rows, etc. until 10 pull-ups and 1 ring row.
• Deadlift
• 6 sets x 5 reps
• Work up to a 5RM by your 3rd or 4th set and maintain that weight
• USE PROPER FORM. Google it, ask someone, whatever you have to do to ensure you are performing the movement properly. This is the most important exercise we can do to prepare ourselves for the tasks we're expected to perform daily (lifting patients, picking up hose, moving TNT tools, pulling up your turnout pants, donning a pack...everything), so take the time to learn how to do it correctly.
• Dumbbell Row (Bilateral)
• 4 sets x 10 reps
• Choose a set of moderate weight dumbbells, bend at waist and knees keeping spine straight, row dumbbells up to your sides pinching shoulder blades together.
• Underhand Cable Row
• 4 sets x 12 reps
• Attach bar to pulley set at low height, grasp bar with underhand grip (palms facing up), row the bar to your belly button focusing the pull with your lats.
• Ring Row/Pull-up Ladder 
• Same as above, but start with 1 row and 5 pull-ups working your way to 5 rows/1 PU.

Niko Countouriotis
Fireman