Sleeping at a firehouse is like having a newborn and a puppy at the same time. You always have one ear open for when you’re needed – and you hope to God it doesn’t involve body fluids.
In another cycle of doing some minimal dose workouts – because consistency is key, I’ve found that when a lack of sleep = extra fatigue, setting a timer for 30 minutes and simply starting goes a LONG way in keeping me from sidestepping my responsibility to my personal goals.
Workouts I’m hitting throughout this shift cycle (That all take 30 min or less):
Cable Rotational Work x 3-4 sets (pair w/ a cardio piece):
- 12-20/side Staggered Stance Single Arm Cable Row
- 12-20/side Stepping Cable Chest Press
- 8-12/side Heavy High to Low Oblique Rotation
Legs (Pair w/ a cardio piece)
- Rear Foot Elevated Split Squats: 3 x 12/leg @ slow down, fast up tempo. (heavier than the 15s from last cycle)
- Split Stance DB RDL: 3 x 12-20/leg, starting on weaker leg @ slow down, fast up tempo.
- Wall-Sits or 45 degree Glute/Hip Extension holds.: 3 x 1:00
Cardio
- 1-2 days x 30 min Incline Walk (I use the treadmill setting for Cardiovascular tests or Hills)
- 4 x 500m Row with 1:1 – Work:Rest + EMOM x 5 minutes: 50 Double Unders (jump rope)
Circuit
- :30 work/:15 rest x 3-4 rounds:
- Single Arm DB Hang Snatch (L)
- Single Arm DB Hang Snatch (R)
- Reverse Lunge w/ Opposite Arm DB Press (R)
- Reverse Lunge w/ Opposite Arm DB Press (L)
- Side Plank (L)
- Side Plank (R)
Brain Gains:
Supination is the movement of rotating the hand, wrist, or foot upward. Pronation is the movement of rotating the hand, wrist or foot downward. How I remember it – “SOUP-ination” is how I would make a bowl with my hand to eat. Though I don’t recommend eating soup with your hands if you can help it.
