Saturday Work-Out at FD

Saturday November 2, 2008

Note – took Friday off – Shoulder still sore from presses and firehouse combine –
Work out – at firehouse – Approx. 40 minutes total training time

Warm up - Box squats – high bench - 20/15 split on Gymboss – 3 sets each side w/16 kg KB.

Strength and VO2 max – alt box squat (1 set rs, rest, 1 set ls), 1 arm swing (rs/ls), clean (rs/ls), high pull (rs/ls) circuit – first round with 16 kg, second round with 24 kg. 20/15 training/rest split while using 16 kg KB, went to 15/20 sec. training split with 24 kg, focus on proper form and tension - resist temptation to hurry set - reps are not the goal, tension and perfect practice is goal - 30 sets total (pulse rate at 152)

Stability - Arm bar – 16 kg bell – down arm at 90 degrees – palm down, shoulder down – key point – this changes the movement significantly, forces movement to come from hips and core, stretches shoulder on down arm – 2 x followed by ¼ get up, followed by 3 presses. 2 sets each side.

Cool down - TGU – GTG triples – no weight – slow and purposeful - each movement 3 x up and 3x down – finish with full get up - 1 set each side –

Thoughts – lay off conventional dumbbell work and chest presses – need to establish full range of movement in right shoulder first – stick with push up training from Naked Warrior, revisit secrets of the shoulder, add some band work.

Nutrition - very bad 4 nights at FD - Halloween candy, cold cheeseburgers, cupcakes, Firla's meatloaf - huge piece, mashed potatoes regular fries, sweet potato fries, ice cream - chocolate malted milk, good during the day but very bad all night long