After a long 48 hr shift, then....

Full body massage with special attention to the shoulder.

Warmup

JSQ:  (lowering depth just a hair)
50 @ 185 lbs
50 @ 155 lbs
50 @ 155 lbs

Stretched and done.

Shoulder still sore.

Stationfit-

Warmup

JSQ:
80 reps @ 155 lbs
50 reps @ 155 lbs

Shoulder ROM work

Run:
2 miles in 17:32

Stretched and done.

 Run:

4 miles in 39:51

Stationfit while on the ambulance....

Warmup

Jerk:

4 mins @ 2x32kg; 30 reps

4 mins @ 2x32kg; 30 reps

Upper body armor: band stretching and bar hangs

Done.

48 hrs fire/ambulance shift; not much good sleep to be had, then.....

Warmup

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps (PR match for this rpm)

JSQ:
60 reps @ 155 lbs

Jog/Walk:
1.5 miles brisk pace

Stretched and done.

Today........-Stationfit-


Warmup

Jerk:
4 mins @ 2x32kg; 30 reps
4 mins @ 2x32kg; 30 reps

Upper Body Cable Work; lots of reps and stretching.

Run:
2 miles in 18:02

Stretched and done.

Woke to a bad headache that hung around for most of the day.  Once it cleared....

Walk:
1.25 miles easy pace

Warmup

LC:
5 mins @ 2x32kg; 5 rpm = 25 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

JSQ:
80 reps @ 155 lbs

Jog/Walk:
1.25 miles brisk pace

Stretched and done.

24 hr shift, maybe 2 hrs of sleep overall.  Then....

Skydiving.   I'm hooked.  Looking at planning my next jump in spring.

PM stretching and sleeping.

13 hr ambulance shift, beyond tired at this point, then....

Warmup

Jerk:
4 mins @ 2x32kg; 7 rpm = 28 reps

Stretched and done.

Lower back and hips felt tight and fatigued during the warmup so I decided to nix any cleans or LC today.  Lifting multiple +300 lbs patients for multiple 12-13 hrs shifts in a row can take it out of you, especially since I am just now getting back to my normal weekly work load after the holidays.  Felt good other than that.

36 hr shift, then....

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

Stretched and done.

Tired and feeling depleted.  Old black dog has been kicking my ass over the last 6 months.

-Stationfit-

Upperbody cable work with emphasis on slow stretches

Run:
2.25 miles in 20 mins

Stretched and done.

12 hr shift on the ambulance, then...

Warmup

Jerk:
4 mins @ 2x32kg; 8-8-7-7 = 30 reps

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

JSQ:
100 reps @ 155 lbs

Stretched and done.

24 hrs on the ambulance with no sleep, then....

Warmup

LC:
5 mins @ 2x32kg; 5 rpm

L-seat Chins:
2x4

Run:
1.5 miles in 12:01

Stretched and done.

I am very glad to have gotten this is despite feeling a bit puny.  This pace is slowly getting better and the bells have never felt lighter.  Looking forward to pushing it for comps come Spring.  Hoping to make 2014 my MS year.

13 hr ambulance shift, then....

Warmup

Jerk:
4 mins @ 2x32kg; 7 rpm = 28 reps
2 mins @ 2x32kg; 7 rpm = 14 reps

Cleans:
4 mins @ 2x32kg; 8 rpm = 32 reps

JSQ:
107 reps @ 155 lbs

Stretched and done.

Bad fire last night. Spent 4 hrs from initial attack to salvage and overhaul. Water was freezing to our gear. Miserable. Upper back and hands feel beat up today, so something easy....

Walk:
2 miles brisk pace

KB warmup

Stretching and done.

-Stationfit-

LC intervals:
7 sets of 1 min @ 2x32kg; 6 rpm/ 1 min rest = 42 reps

Upper Body Armor work

Walk:
1 mile brisk walk

Stretched and done.

12 hr shift on the ambulance, nonstop, in below freezing temps....

Warmup

OALC:

15 mins @ 24kg; 7 rpm (switch on the min)

Jump Squat:

50 reps @ 155 lbs

L-seat Chins:

2x4

Stretched and done.

Hands and feet like ice and aching before it even started and it didn't get any better due to the heat being out.  Space heaters didnt help much.  

36 hrs on the ambulance, then...

Warmup

LC: 

5 mins @ 2x32kg; 5 rpm = 25 reps

Jog/walk:

1.5 miles @ brisk pace

Stretched and done.

No pain in shoulder at all.

Woke up to a screaming migraine at 0400, photosensitivity on overdrive and barely able to move.  Excedrin/ibuprofen cocktail helped ease it down a few notches and sleep got rid of the rest.  Still felt kinda off today.

Warmup

Jerk:
4 mins @ 2x32kg; 7 rpm = 28 reps

Cleans:
4 mins @ 2x32kg; 8 rpm = 32 reps

Jump SQ:
70 reps @ 155 lbs

Stretching and done.

-Stationfit-

Upper body cable work and stretching

Run:
1.5 miles in 13:00; easy pace

Stretched and done.

Warmup

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

Jog/Walk:
1.5 miles brisk pace with some jogging thrown in.

Stretched and done.