Thur: 2/27/14, S/E + Circuit

Phase: Foundation

Objective: s/e + circuit

Workout: in the PM

6 min of joint mobility

Then:

2 x 20 squats

2 x 5 goblet squat @ 20kg

2 x 5 strict pull-up 

2 x 10/10 1h swing @ 20kg

1 x 20 2h swing @ 20kg

Then:

BW back squat test, AMRAP @ bw

(20 reps @ 205#)

Then:

3 rounds:

10/10 x 1h swings @ 20kg

10/10 x 1h health snatch @ 20kg

10 x kick out push-ups 

30 sec rest

Then:

Did some light shooting and stretching

Analysis: 

Weight: 200#

Sleep: 7 hours

Nutrition: decent

Comments: standard of 20 BW back squats was reached. On to next standard in foundation phase which is 1 x 25 dl @ 225#. 

Wed: 2/26/14, S/E

Phase : Foundation

Objective: S/E

Workout: in the PM

Joint mobility 

Then:

15-10-5

Bench press @ 135#

Chin-ups 

Then: 

Relaxed stretching and some shooting 

Later in the PM:

2 hours of housework

Analysis:

Sleep: 7 hours

Nutrition: Decent

Comments: short on time due to work, coaching and house work.

Tue: 2/25/14, S/E

Phase: Foundation

Objective: S/E

Workout: in the PM

3 min of joint mobility

Then: 

2 x 10 squats

2 x 5 goblet squats @ 40#

2 x 10 2h swings @ 40#

Then: 

50 x deadlift @ 225# (treat each rep as a single)

Then:

4 x 30/30 push press @ 2 x 20#, rest at top position

(72 reps)

Some shooting and relaxed stretching 

Analysis:

Sleep: 7.5 hours

Nutrition: good

Comments: 30/30 push press was tough. 

Mon: 2/24/14, rest

Phase: Foundation
Objective: Rest

Rest day due to work, coaching and BSF.

Sun: 2/23/14, Str (pull) + p/e

Phase: Foundation

Objective: Str (pull) + p/e

Workout: in the PM

5 min of joint mobility

Then:

2 x 10 squat

2 x 5 goblet squat @ 20kg

2 x 10 band dislocate

2 x 20 band pull apart 

1 x 50 2h swing @ 20kg

Then:

2 x 5 chin-up 

2 x 3 chin-up + 30#

4 x 2 chin-up + 45#

Then: 

"Jonesworthy"

80/64/50/32/16/8 x squats

40/32/25/16/8/4 x swings @ 20kg

20/16/12/8/4/2 x neutral grip pullups 

(15:40)

Then: cool down

2 x 10 band dislocates

2 x 20 band pull aparts

2 x 20 oh band pull aparts 

2 x 20 band shrugs 

Relaxed stretching 

Analysis: 

Weight: 202#

Sleep: 8 hours 

Nutrition: great, minimal until dinner. Fasted until noon.
Comments: Pullups were done with a pretty good leg kick at the bottom. 

Sat: 2/22/14, house work, A/R

Phase: Foundation

Objective: house work, active recovery

6 hours of housework

Analysis:

Sleep: 4.5 hours

Nutrition: cheat day.

Fri: 2/21/14, Str (Press) + s/e

Phase: Foundation

Objective: Str (press) + s/e

Workout: In the PM

6.5 min joint mobility 

Then: 

2 x 10 squat

2 x 5 goblet squat @ 14kg

2 x 5 halos each way @ 14kg

2 x 10/10 1h swings @ 14kg

Then: 

6 x 1/1 1h press @ 36kg

Then:

5 min max 1h press @ 14kg 

(116 reps total, 58 each arm)

Then: 

10-1 ladder

Ring rows

Push-ups

Goblet squats @ 14kg (paused)

(Reps must get slower and more deliberate as you go down ladder)

Then: cool down

Band dislocates x 25

Band pull-aparts x 50

Band shrugs x 50

Relaxed stretching

Breathing excercises

Later in the PM:

Relaxed stretching before bed

Analysis: 

Weight: 201#

Sleep: 7 hours 

Nutrition: very good, very little grain.

Comments: really solid day. I was able to take my time which has not been possible as of late with my schedule. Getting a good warm up and cool down makes a big difference.

Wed/Thur: rest

Rest due to work and coaching

Tue: 2/18/14, Str, MF leg day

Phase: foundation

Objective: lower body beat down

In the PM:

Leg curl: 4 x 8, 1 x AMRAP partials

Leg press ladder: 15 reps @ 1pps-4pps-1pps (1 sec pause at bottom), 1 x AMRAP partials

Back squat: 3 x 6 x 225#

Deadlift: 25 x fast singles @ 225#

Jumprope: 3 x 100 reps

Notes:

Nutrition: solid

Comments: needed to blow off some steam so just beat the legs up today.

Mon: 2/17/14, str

Phase: Foundation

Objective: strength 3/40

In the PM:

1h sldl: 2 x 5/5 @ 36kg

Push-up: 40-30-20-10

Chin-up: 2 x 8

Swing: 1 x 30 @ 36 kg

Windmill: 2 x 5/5 @ 14kg

Brief relaxed stretching 

Sun: 2/16/14, house work

Phase: Foundation
Objective: house work

5 hours of house work

Notes:
Nutrition: solid.
Comments: worked on the house and spent time with my family.

Sat: 2/15/14, str

Phase: Foundation

Objective: Strength

In the PM:

Deadlift: 2 x 5 x 225#

Bench Press : 2 x 5 x 185#

Chin-ups: 3 x 5 

2h swings: 1 x 30 @ 36kg

Notes:

Nutrition: healthy but more carbs than normal.

Comments: deads easy. Bench still tougher than it should be. 

Fri: 2/14/14, str

Phase: Foundation

Objective: Strength

In the PM:

J/M

Deadlift: 2 x 5 x 225#

Bench press: 2 x 5 x 185#

Pull-up: 2 x 5 (slow, deadhang)

2h swing: 1 x 40 @ 20kg

1h swing: 3 x 10/10 @ 20kg

Windmill: 2 x 5/5 @ 20kg

Relaxed stretching

Notes: 

Nutrition: low carb

Comments: bench was harder than it should have been. Deads were easy, pull-ups were from a complete deadhang and were very slow. I actually want to finish this 40 day workout for once. 

Thur: 2/13/14, bw, hoops

Phase: Foundation
Objective: bw work and hoops

In the AM:
100 x pushups

In the PM:
40 min of shooting and tip in. Went 2-1.

Notes:
Nutrition: Decent

Wed: 2/12/14, hoops

Phase: Foundation
Objective: hoops

35 min of shooting and playing tip-in. Went 4-0.

Notes:
Nutrition: Decent
Comments: Did after practice with my pg.

Tue: 2/11/14, Rest

Phase: Foundation
Objective: Rest

Rest day due to work and coaching an away game.

Notes:
Nutrition: Ate more than normal due to feeling a bit run down. Felt good.
Comments: Busy portion of the week is for the most part taken care of. I will be able to get workouts in the next handful of days.

Mon: 2/10/14, rest

Phase: Foundation
Objective: Rest

Rest day due to work, coaching, BSF.

Notes:
Nutrition: Really solid. Minimal throughout the day, big dinner.

Sun: 2/9/14, run, BW

Phase: Foundation

Objective: LSD + bw

In the PM: 

3 mile run @ LSD pace 

Then: 

100 x deadlifts @ 36kg kb

100 x squats 

Then:

Chin-ups: 3 x 5 (slow, very easy)

Push-ups: x 100 (50,20,10,10,10)

Ring body rows: x 50 (15,10,10,10,5)

Janda sit-ups: 3 x 5

Lying oh raises: 1 x 30 @ 14kg kb

Relaxed stretching

*30 sec between all sets, 2 min between excercises. 

Later in the PM:

Relaxed stretching (hamstrings and back)

Notes:

Weight: 198#

Nutrition: very minimal until big healthy dinner.

Comments: good day. Done with my GPP phase which was just a transition phase of sorts while I was busy with work, coaching, housework, BSF and a newborn baby. Moving forward will see a significant amount of running and BW work until my body adjusts to a higher workload again. Once my body adjusts and a good foundation is laid then we will start a new phase and start adding more kettlebell work in.

Sat: 2/8/14, rest, housework

Phase: GPP

Objective: rest and housework

5 hours of housework then rest.

Notes: 

Nutrition: terrible

Comments: cheat day.

Fri: 2/7/14, kb, 4/40

Phase: GPP

Objective: kb 4/40

In the PM:

Chin-ups: 3 x 5 (very strict)

LCCP: 3 x 5/5 @ 20kg

Goblet squat (paused): 1 x 15 @ 20kg

1h swing: 4 x 10/10 @ 20kg (2:16, did not put kb down, switched on the fly)

Windmill: 3 x 5/5 @ 20kg

TGU: 1 x 2/2 @ 20kg

Relaxed stretching (long)

Notes:

Nutrition: not great, very minimal though)

Comments: chin-ups felt really strong and easy. Just took my time, plenty of rest between sets and excercises, focused on high quality reps. All reps were focused, slow and concentrated, had a very zen like feeling to the workout.

Thur: 2/6/14, kb, 3/40

Phase: GPP

Objective: kb 3/40

In the PM: 

5 rounds on the minute:

10 x 2h swings @ 36kg 

5 x chin-ups 

1h dead stop c&p: 3 x 5/5 @ 20kg

Goblet squats (pause and pry at bottom): 1 x 15 @ 20kg 

Windmill: 2 x 5 @ 20kg

Short rest then:

4 rounds:

10 x DARC swings @ 20kg

10 x push-ups (ctd)

Relaxed stretching

Notes:
Nutrition: good. Higher carb day but felt really solid.
Comments: Felt good to get the heart rate up a bit. Short on time so very little rest between sets and exercises. 

Wed: 2/5/14, rest

Phase: GPP
Objective: rest

No workout due to work, coaching and house work.

Notes:
Weight: 198#
Nutrition: solid
Comments: very busy day.

Tue: 2/4/14, sprints, kb, 2/40

Phase: GPP
Objective: Sprints, kb

In the PM:
3 x shuttle runs on 2:00 (basketball court, 5 x down and backs, approx 313 yards) (.58, .58, .58)

then:
Chinups: 2 x 6 (deadhang)
1h press: 2 x 5/5 @ 20kg
Goblet squat: 1 x 25 @ 20kg
2h swing: 1 x 25 @ 36kg
Windmill: 2 x 5/5 @ 20kg

*30 sec rest between all sets and exercises

Notes:
Weight: 201#
Nutrition: Solid, fasted until noon.
Comments: shortening up rest periods to 30 sec between each exercise and set keeps pace and heart rate up.

Mon: 2/3/14, Rest

Phase: GPP
Objective: Rest

Rest day do to work and coaching.

Notes:
Nutrition: Good. Plain turkey sandwiches make me feel great. They sit well and I feel good after eating them.

Sun: 2/2/14, kb, 1/40

Phase: GPP

Objective: kb

During the day: 

10 hours of house work

In the PM:

Chin-ups: 3 x 5 (deadhang)

1h press: 3 x 5/5 @ 20kg

Goblet squat: 1 x 25 @ 20kg

2h swing: 1 x 25 @ 36kg

J/M and relaxed stretching

Notes:
Nutrition: Not great.
Comments: Long day of housework so snuck the kb work in right before bed. 

Sat: 2/1/14, kb

Phase: GPP

Objective: kb work

In the AM:

Windmill: 1 x (6-1) ladder @ 20kg 

1h press: 7 x 5/5 @ 20kg

Chin-ups: 1 x (10-8-6-4-2) ladder

2h swings: 1 x 40 @ 36kg

Extended J/M and relaxed stretching

Notes:

Weight: 198#

Nutrition: decent

Comments: long JM session.