Fireground Fitness

Warm up!

Main Set: "The Big 21" Adapted from coach Dan John (Power)
Clean and Press
Power Snatch Power
Clean and Jerk

L3: - start with a moderate weight then Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1

L2: The Big 16- start with a moderate weight then Reps and Sets…for each of the three lifts!Opening Weight x 5
Add five pounds x 5
Add five pounds x 3
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1

L1: The Big 10- start with a moderate weight thenReps and Sets…for each of the three lifts!Opening Weight x 3
Add five pounds x 3
Add five pounds x 3
Add five pounds x 1

Rules for the Big 21, 16 & 10
1. All reps must be successful!
2. Start each rep from the floor
3. Do each rep under control-start with hips down, and fully extend!



The path to your goal is fraught with hard work - get over it and go to work!

Have a great session!
Rayne