24 on fire truck with a fire last night.  Nothing too bad but I am a little tight in the arms and back.  Then....

Warmup- shoulders, chest,  and upper back especially

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

Chins:
2x8 @ bw

Stretched and done.

Shoulder felt fine but I didn't want to stress it too much.  Not to bad.

Warmup:  special attention to shoulders

Upper armor building- high rep cable and stretching

Jump SQ:
2x50 reps @ 155 lbs

Run:
2.5 miles in 22:29

Stretched and done.

Legs feeling strong and shoulders feel solid.  No tightness or soreness noted.  Definitely gonna stay on the extensive shoulder warm up.

Rested for a few days and coach wants to ease back into training.  With the constant wear and tear from all the lifting and moving I do at work + the jerks and LC with the 32s, we are very cautious when a possible overuse issue starts to crop up.  Good news is that the left shoulder is feeling fine today, even after my session.  No tightness or soreness through any ROM.  Good times.

Warmup

OALC:
20 mins @ 24kg; 6 rpm (switch hands on the min)

L-seat Chins:
3x3

Stretched and done.

Warmup

OALC: 

6 mins @ 28kg; 8 rpm

L-seat chins:

3x3

Stretched and done.

-Stationfit-

Due to left deltoid issues, nixing any KB work for a bit.  Time to hammer the legs.

=AM Session=
Warmup

Jump SQ:

70 reps @ 155 lbs

Eat and rest......

=PM Session=

Warmup

Jump SQ:

50 reps @ 155 lbs

Run:

3 miles in 27:02

Stretched and some voodoo banding for the left shoulder.

Woke to a fairly bad migraine.  Later in the afternoon.....

Warmup

LC:
1 min @ 2x32kg; 5 rpm (set stopped due to left front deltoid pain)
1 min @ 2x32kg; 5 rpm (set stopped due to left front deltoid pain)

Jump SQ:
100 reps @ 135 lbs in 02:45

Run:
2 miles in 13:42

Stretched and done.

Warmup felt great.  So I don't really no what the deal is with this delt pain.  The pain only occurs as the bells drop from the jerk back into the rack.  Probing with the fingers reveals some tenderness in the anterior deltoid leading into the left pec.  Left pec feels fine and no pain.  ROM is only affected if I try and pull my elbows past my hips towards my back or if I try and bring my elbows straight down as in the rack.

Warmup

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

Stretched and done.

Feeling a little run down so I called it.  Legs just felt rough.  Figured its better to get a little bit and try for a decent set tomorrow.

-Stationfit-

Upper Body Cable work
Jog/Walk: 10 mins
Stretched and done.

Warmup

Jerks:
4 mins @ 2x32kg; 7 rpm = 28 reps
3 mins @ 2x32kg; 7 rpm = 21 reps

Cleans:
4 mins @ 2x32kg; 34 reps (started @ 10 rpm but had to slow to 8 rpm after the first min)

Jump SQ:
60 reps @ 135 lbs

Stretched and done.

24 hrs on the ambulance.  Not especially tiring but hams and back felt tight and sore today.  Then...

Warmup

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

Run:
1.5 miles in 11:10

Stretched and done.

24 on fire engine, then....

Warmup

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

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

Run:
1.5 miles in 11:17

Stretched and done.

-Stationfit-

Upper Body Armor Building:

Light weight/high rep cable work to flush out joints and stretch

Run:

2.25 miles in 20 mins

Stretched and done.

Waiting for a skin tear on my pinky to heal, so jerks it is.

Warmup

Jerks:
3 mins @ 2x32kg; 10 rpm = 29 reps (right arm started to give out on the last few reps resulting in press outs)
3 mins @ 2x32kg; 6 rpm = 18 reps

Jump SQ:
60 reps @ 135 lbs
64 reps @ 135 lbs

Stretched and done.

36 hrs on the ambulance, then....

Warmup

Jerks:

3 mins @ 2x32kg; 8 rpm = 24 reps

3 mins @ 2x32kg; 8 rpm = 24 reps

Jog:

2 miles easy pace

Stretched and done.

Ambulance and then....

Warmup

LC:

4 mins @ 2x32kg; 5 rpm = 20 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/reps:  15 mins/ 75 reps

Stretched and done.

24 hrs on the fire engine, about 3-4 hrs of sleep, then....

Warmup

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

Recovery Jog/Walk:
2 miles easy pace

Stretched and done.

-Stationfit-

Upper body armor building- stretching and some light rep work

Run:
2.25 miles in 20:00

Stretched and done.

Woke up to allergies kicking my ass and a headache.  After a Zyrtec and some peppermint tea, nothing to it but to do it.

Warmup

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps

Jump SQ:
67 reps @ 135 lbs

Stretched and done.

24 hrs on the ambulance, no real sleep and feeling kinda dead on my feet, then....

1 hr nap

Warmup

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

Stretched and done.

Run:

3 miles in 27:52

Stretched and done.

24 hrs on the fire engine, about 4 hrs of sleep, then....

Warmup

LC: (avg rest between sets 5-7 mins)
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/ reps: 15 mins @ 75 reps (session PR)

Jump SQ:
50 reps @ 135 lbs

Stretched and done.

Stationfit-

Upper Body Armor Building: stretching/ROM

Back, shoulders, and arms

Run w/SCBA mask:

2 miles in 19:02

Warmup

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

Jump SQ:
50 reps @ 135 lbs

Walk:
1 mile brisk pace

Stretched and done.

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

Warmup

LC:

5 mins @ 2x32kg; 5 rpm = 25 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

ttl time/ reps:  9 mins/ 45 reps

Run:

1.5 miles in 11:49

Stretched and done.

Wanted more sets but just now getting back into the swing of things after some days off for the holiday + a long ambulance shift has me beat.