24 hr fire shift, then.....

Warmup

JSQ:
100 reps @ 155 lbs
50 reps @ 155 lbs

Swings:
50/50 @ 32kg
50/50 @ 32kg


Walk:
1.5 miles brisk pace

Stretched and done

No shoulder pain today.

Shoulder Rehab/Stretching

Run:
1.25 miles in 10:00

Weighted Stair Climb:
10 mins @ 50 lbs

Stretched and done.

Warmup

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

Swings:
60L/60R @ 32kg

Run:
3 miles in 24:30

Stretched and done.

Still feeling out the shoulder. Definitely not ready for a full on set with the 32s but it is coming. There is still some lingering tightness and pain in the rack but nothing bad enough to stop right there and certainly not the same kind of pain as before.  Gonna rest it for a bit and see where we can go from there.  Hoping to build it back up from here.

Warmup

Shoulder stretching and rehab band work

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

Run:
2 miles in 15:19

Stretched and done.

Right shoulder feeling tight but solid.

Left hand is a little torn up from a shit ton of clearing off some land.  Torn callouses and such.  Babying it today while they heal.

Warmup

Shoulder assessment:
OAJ & OALC with the 28kg felt good.  No loss of ROM or pain, but I made certain to control the bell the entire time.

JSQ:  (playing with depth and stance)
40 reps @ 155 lbs
40 reps @ 155 lbs
40 reps @ 155 lbs

Jog/Walk:
1.5 miles brisk pace

Stretched and done.

Resting the shoulder still....

Fixie Ride:
20 miles @ 15.8 mph avg

Stretched and done.

48 hr shift of nothing but ambulance work, then....

Warmup

OH Holds:
4x 30 secs @ 2x32kg; 2 mins rest between each set

JSQ:
30 reps @ 155 lbs
30 reps @ 155 lbs
30 reps @ 155 lbs

Swings:
50L/50R @ 32kg

Stretched and done.

Hiking and squirrel hunting all day:  Maybe 5-6 miles total

JSQ:

30 reps @ 155 lbs
30 reps @ 155 lbs

Stretched and done.

Busted but bringing it

24 hr ambulance shift and figured I would try to test the shoulder out.

Warmup

LC:
1 min @ 2x32kg; 5 rpm

OH holds:
3x30 secs

Hike:
6 miles brisk pace (later)

Stretched and done.

front portion of the shoulder was killing me after the first minute.  The weight was not causing the problem.  The primary issue was the bell impacting the shoulder from the clean and from the drop from lockout.  I never thought about it but the front delts cushion the bells a lot.  Felt like a sharp bruise, but with no bruising.  I am thinking that I might have bruised the fuck out of it in that mosh pit and that made the whole thing unstable resulting in me tweaking it lifting that patient.  Sucks but it is what it is.  Kinda feeling disheartened.

Overhead and during the jerks the bells felt light as hell on the legs.  I rounded out the session with some overhead holds since it is still working overhead, just without the impact. The OH holds felt fine and did not irritate the shoulder at all, which give me some hope. The shoulder actually felt better after the OH work.  I just had to be careful on the descent, ie catching the bell and transitioning the weight directly to my forearms - elbows- hips and then resting the bell gently on the shoulder.

April and May are comp months.  If I can't hit my current PR of 39 reps then I am not going to go.  I want to show up improved....not less.

Worked 48 hrs on the ambulance and pretty much tried to rest the shoulder as much as possible.  Ended up walking on the treadmill for a mile at a brisk pace and stretching both days.

Today....

JSQ (trying to go progressively lower):
100 reps @ 155 lbs
50 reps @ 155 lbs
30 reps @ 155 lbs
20 reps @ 155 lbs

OH Stretching

Jog/Walk:
1.5 mile brisk pace

12 hr ambulance shift, then.....

Warmup

Attempted a few LC sets w/ 32s and that was a no go due to unstable feeling in the lockout.

JSQ:
50 reps @ 185 lbs
50 reps @ 155 lbs
50 reps @ 155 lbs

Stretched and done.

24 shift on the fire truck, then....

OALC:
10 mins @ 24kg; 7 rpm (shoulder feeling great)

Fixie Bike:
20 miles @ 15 mph pace

Stretched and done.

Stationfit-

Walk:
2 miles@ brisk pace

Stretching and done.

Shoulder is feeling 95%.

My running buddy woke, the wooly girl, woke this morning unable to stand and leaning to the left. Vet says possible stroke or inner ear imbalance. She seems to be better this afternoon according to the wife. Able to stand and walk with some imbalance. Doc gave her anti-inflammatory and antibiotics. Hopefully this will pass.  At 8 yrs old she isn't ancient but I wanna give her the best I can. That damn mutt is my heart.