After working two 12hr shifts in a row you don't feel like lifting anything. Especially when you lift human beings for a living. After shifts my feet feel broken and my back is clenched so tight that I can barely breathe when I have to bend over to pick anything up off the floor. All I want to do is sleep in an ice bath to get all the inflammation down. But I have to train when you have only one day off between shifts.
This week was "week 3" in my dynamic training. Week 1=10 speed sets. Week 2 = 8 speed sets. Week 3 = 6 speed sets. Each week the weight increase and/or chains or bands. Whatever I have access to.
- Week 3 dynamic bench: 165lbs straight weigh for 6 doubles.
- Changing grip from close to pinky on the rings every other set.
- 45 sec. In between sets.
Assistance training:
- Dynamic super set: 5 push UPS / 3 pulls UPS. 5 sets no rest between. Fast and explosive.
- Flat DB 70x3x8. 1 min rest between sets.
- DB row 70x3x10
- Seated low row unilateral cable row static hold 3x12
- Unilateral cable pull apart for rear dealt. Static holds 3x12
- Seated weighted crunch 4x25
- Recovery swim 10 laps.
- Steam room 10 min. Used for recovery and relaxation.
On dynamic training days I try to make the entire session for speed and explosiveness. That's why I time my sets to give my body the same amount of rest between sets to become more conditioned and to create more fast twitch recruitment. And I trained at the YMCA for this session therefore I take advantage of the pool. It truly helps overall joint pain I have everyday.