Working 12 hour shifts is brutal. The days off between vary from 1 day off between shifts or work 2 off 1 work 2. Maybe 2 on 2 off. All weird never consistent. Which slows down my recovery. I'm always sore from each training day for about a full week. Hard to have a consistent training day of muscle groups when your still extremely sore.

For this training session initially was going to do light rehab and pull sled. Instead I jumped in with snatch grip pulls and seated Goodmornings. It was rough, but legs and back were less sore the next day. This to be consider compliment training. Both exercises support lower body function with out hindering performance.

  1. Snatch grip pulls 225x3x10 - WOW! 10 reps very intense.

2.  Seated Goodmornings 3x10

3.  Battle of the ropes (shoulder rehab) 2x100 reps

4.  Sled drag rows (upper back) 3x50

5.  Wide grip pull UPS 6x3

6.  Heavy oblique side bends 40x3x10