Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps

Half SQ:
50 reps @ 185 lbs

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Run:
2 miles in 18:02

Stretched and done.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm
5 mins @ 2x32kg; 4 rpm

Half SQ:
50 reps @ 185 lbs

Stretched and done.

Focused on going slow and getting the elbows in quick.  It fucked with my breathing a little but I got it smoothed out.  Tomorrow's vid should show that.  Legs were not springy but not dead either.  Just kinda there.

SQ were non stop and done smooth and easy.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps

Half SQ:
50 reps @ 185 lbs; < 2 mins

Jog:
1 mile recreational pace with wife

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Half SQ:
40 reps @ 185 lbs

Stretched and done.

Allergies are kicking my ass and have a potential sinus infection beginning.  Taking it a little easier on pacing and such due to feeling a little weak and proper breathing being a pain to keep up with.

Warmup

LC:
4 mins @ 2x28kg; 7 rpm
3 mins @ 2x28kg; 6 rpm

Half SQ:
30 reps @ 185 lbs

Stretched and done.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Ring Dips:
2x10 @ bw

Trail Run:
2 miles in 19:29

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
4 mins @ 2x28kg; 6 rpm = 24 reps

Half SQ:
30 reps @ 185 lbs

Easy bike ride with the wife.

Stretched and done.

Didn't realize but we had night drill last night.  2 hrs of stumbling around inside a concrete building, in full gear, practicing suppression and rescue (masked blacked out carrying 170 lbs dummy) tactics.  Knees are chewed up from crawling so much on the concrete floors as well as an assortment of scrapes and dings from random shit.    All of that PLUS riding the ambulance the whole shift....on Friday the 13th.

Today...........

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Ring Dips:
2x10 @ bw

Half SQ:
30 reps @ 185 lbs

Stretched and done.

13 hr shift....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
2 mins @ 2x28kg; 10 rpm = 20 reps

Half SQ:
60 reps @ 135 lbs; ttl time = 03:35

Stretched and done.

36 hrs split between the fire engine and an ambulance, then....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

Ring Dips:
2x10

Run:
2 miles in 18:02

Stretched and done.

Another 12 hr shift tomorrow.  Time for sleep.

60 hrs straight on the ambulance, then home for this....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Situps:
2x50

Stretched and done.

Tomorrow begins another 36 hr shift.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
3 mins @ 2x28kg; 7 rpm = 21 reps

Stretched and done.

Working the next 7 days straight with a mix of 48 hrs, 24 hr, and 12 hr shifts.  Training may be a little light this week.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

Run:
3 miles in 24:13

Stretched and done.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

SQ:
45 reps @ 135 lbs

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Ring Dips:
2x5

Run:
1.5 miles in 11:39

Stretched and done.