WARM UP
A1. Dynamic / 10min
B1. BBWU / Bench / 45 2x5, 135x5, 185x3, 225x1
TRAINING
A1. Bench / 225x4@6, 245x4@8, 250x4@9, 235x4@8, 235x4@9, 225x4@9
B1. AMAP Chins / 7min / 45
C1. AMAP Situps / 7min / 80
D1. Airdyne Wingates x 7
NOTES
On duty today. Was going to get in tempo squats and halting DL, but we got a structure fire and to be honest, I'm pretty smoked. We'll see; might have to roll it into tomorrow.
We had an attic fire above a garage. After taking a hoseline up and knocking it down, we spent a good amount of time with the chainsaw opening up the roof decking. It was hot, and working with a saw while tightroping the rafters can really grind your hands down and tire you out.
After two bottles I was trashed (this was post-training). I was initially pretty pissed about it, but the guy I was up there with was smoked as well, and he's a stallion...so I don't feel AS bad. But still, I would benefit from hitting my conditioning a little harder, and focusing on grip work. I mostly do my conditioning on the stepmill. I hit the top speed, but it isn't as hard as the Airdyne or the prowler, unless I'm in gear. So, something to think about. The grip work will improve with DL volume. Also, I picked up a trap bar and an Ironmind rolling thunder yesterday...so, help is on the way. And BJJ...which Jordan said is a a match made in heaven when paired with RPE.
I have my final session tomorrow, before I roll into "low-stress" (de-load) week. I'm flying to Miami on Tuesday for [job-related] stress inoculation training. I return on Friday. I'll be doing all my low-stress work over next weekend.
Interestingly, the house fire we responded to was owned by an exotic car dealer. He had a few million dollars worth of Lamborghini's in the garage...we made a good stop and they were saved. The hot chicks that arrived right as we left will certainly be fucked good and proper tonight in celebration...asshole ;-)
LIFE NOTES
BW: 196.
Sleep: 7 hours.
Mob: Pre-train.
H20: 1gal.
Stress: 6.
Fatigue: Tired, elbows and knees achy.
