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.