*NEW* THE COMEBACK: All Levels Strength & Durability Program
Four workouts per week for four weeks. 30-minutes each. Designed for first responders whose bodies have taken a beating, The Comeback is a strength and joint durability program. We'll build muscle and improve your cardio conditioning with special attention to ankles, knees, low back and shoulders. Consulting for this program provided by the epic Tom Corrigan, a retired fire fighter and creator of KB Fire training DVD by Blue Collar Fitness. Single kettlebell required, light and medium weight recommended. Definitely start light.
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The Comeback - Overview and Printables
6 items
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Week 1 Day 1 (May 15)
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Week 1 Day 2 (May 16)
Weight Recommendations:
See-Saw Press: Doubles if you have them, Light Weight
Axe Chops: Medium Weight
Sledgehammer Cleans: Medium Weight
Battering Ram Swings: Medium Weight
Lunging Deadlifts: Body Weight, Light or Medium Weight
Crouching Pull Across: Light Weight
Two-Handed Sprays: Light Weight -
Slant Board Stretches
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Week 1 Day 3 (May 18)
Weight Recommendations:
Warrior Press - Light
Gurney Deadlift - Medium
Lawn Mower Pull - Medium
Goblet Squat - Light or Medium
CPR Crunch - Light or Medium -
Week 1 Day 4 (May 19)
Weight Recommendations:
Twisted Punch - Light
Wheel Turns - Medium
Shuffle Lunges - Bodyweight, Lt. Med. or Hvy Depending On Your Level
Alternating Rope Pull - Medium
Deck Squats - Medium
Horn Clean + Press - Medium or Heavy -
Week 2 Day 1 (May 22)
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Week 2 Day 2 (May 23)
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Week 2 Day 3 (May 25)
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Week 2 Day 4 (May 26)
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Week 3 Day 1 (May 29)
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Week 3 Day 2 (May 30)
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Week 3 Day 3 (Jun 1)
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Week 3 Day 4 (Jun 2)
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Week 4 Day 1 (Jun 5)
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Week 4 Day 2 (Jun 6)
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Week 4 Day 3 (Jun 8)
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Final: Week 4 Day 4 (Jun 9)
