View Single Post
Old 07-20-2012, 11:52 PM   #12
Alex Amat
New Member
 
Join Date: Jun 2012
Posts: 5
Default

Greg: check this out and let me know what you think...
It work a fire schedule 48 on 96 off (2days/4days), so a 6 day cycle. I prefer to workout at home since I have better equipment then the fire station nd less chances of getting interrupted with emergency calls several times... Blowe s my tempte based on the Simplest Program you recommended.
I only perform one day at work along with another rest or active rest at work leaving me with 3 days solid days on my off and at home.

Day1:
Clean & Jerk
Clean Pull
Front Squat

Short Met-Con

Day2:
Jerk
Push Press
Overhead Squat

Short Interval (Run/Row) usually CrossFit Endurance site

Day3
Rest Day

Day4:
Snatch
Snatch Pull
Back Squats

Short Met-Con

Day5:
Deadlifts
Bench Press
Floater (thrusters, weighted pull ups, weighted lunges, etc.)

Day6:
Active Rest Day

Long Interval (Run/Row) usually CrossFit Endurance site.
Alex Amat is offline   Reply With Quote