Thur: 10/30/14, 1.85m TT

In the PM: 

400m run @ easy pace 

Dynamic stretch 

1.85 mile run (11:34, 6:15mpm pace)

90 sec rest 

400m sprint (1:25)

Relaxed stretch 

Comments: 

Weight: 198#

Notes: run was easy. Not tired at all. Paced my captain who had to make 1.85 miles in <12:00 (6:30mpm) he is our post player so we adjusted the time and all I had to do was stay behind him and make sure he kept moving. Test for rest of the players is 2 miles in <12 min which I passed at the end of September. Trying to figure out the next goal/objective. Onward. 

Wed: 10/29/14, rest

Rest, conditioning test tomorrow and I am pacing my captain. Goal for him is to run 1.85 miles in 12:00 which is 6:29 pace. After which he will receive 90 seconds of rest and then run 1 x 400m run in under 1:30. He is a big boy but has been working hard. Hopefully he will make it.

Comments:
Achilles feels fine. Haven't been able to do much running lately due to some Achilles tendinitis (I think) so we will see how the legs and lungs feel. 6:30 pace should not be a problem.

Tue: 10/28/14, Str (Mike Boyle 1 kb)

In the PM: 

6 min run (4 min easy, 2 min fast)

Dynamic stretch 

Hip mobility drills

2 x 5 goblet squat @ 30#

2 x 10/10 1h swing @ 30#

2 x 10 strict push-up 

2 x 10 shoulder dislocate w/ band

2 x 5 DHNK pullups 

3 x 10/10 2h swing @ 80#

(30 sec rest between sets) 

5 x goblet squat @ 80#

5/5 x 1h press @ 45#

-- 2 rounds, no rest

10/10 x 1 leg rdl @ 45#

5 x DHNK pullups 

-- 2 rounds, no rest

2 min x front plank 

1 x 10/10 windmill @ 30# (slow)

1 x 10 rdl off 6 inch step (slow)

1 x 100 calf raises off 6 inch step

Band stretch 

Comments:

Followed structure of Mike Boyles 1 kb workout. Structure and setup very similar to how our strength trainer set up our workouts in college. This type of template, paired with sport specific work (basketball, soccer, hockey ect) is excellent. 

Warm up

Power movement 

Strength superset #1 

Strength superset #2

Core movements/loaded carry 

(Cover Dan John's 5 basic movements, do a lot of single leg work and correctives and hammer your core)

Left Achilles still a bit tender. Will rest and stretch tomorrow and then run conditioning test w/ my captain on Thursday. Then new training plan starts.

Mon: 10/27/14, rest

Rest, left achilles really sore.

Comments:
Achilles really tender. Not sure why. 2 mile conditioning test got changed to Thursday so I will try to rest up and so some rehab to be ready to go.

Sun: 10/26/14, 1480m run, 370m runs, push, pull, kb work

Early AM: 45 degrees, clear, windy

Dynamic stretch 

1480m run (5:28, explore pacing strategies)

3 x 370m run / 60 sec rest 

(All under 1:17)

6-1 pullup BL

2 x 25 pushups 

3 rounds w/ 45# kb

10/10 x 1h clean 

10/10 x 1h swing

20 x pushups 

Joint mobility 

Relaxed stretch 

Comments: 

Weight: 198#

Nutrition: really poor. Chili feed. 

Notes: right calf a little tight, exploring pacing strategies, the one that seems to work best is to start off fast, run first 800m at really quick clip, then slowly ease back when body starts to slow down, never going more than 1 or 2 sec off goal pace and then gutting out the last 400-500m. Starting out fast gives me some time to work with so all I have to do is just hold on during the middle 800-1200m or so. 

Sat: 10/25/14, walk, recovery

In the AM: 

3 mile walk w/ junior 

Comments: 

True rest day. Felt great. No work, no projects, took a nap and played with junior. 

Fri: 10/24/14, walk, recovery

In the AM:

4 mile walk 

In the PM:

Hot/cold shower 

Comments: 

Spent day with junior.

Thur: 10/23/14, ES

In the AM: 5:30am (7 hours)

Hot/cold shower 

Joint mobility 

Dynamic stretch 

Steve Nash balance drill x 3/3

In the PM: 

Joint mobility

Dynamic stretch 

Steve Nash balance drill x 3/3

2 x 5 deadlift @ 225#

DF kb complex: 

6 x each movement @ 45#, 45#

Goblet squat 

2h swing 

1h swing R/L

1h clean R/L

1h press R/L

1h high pull R/L

1h windmill R/L

DHNK pullup 

Strict push-up x 2

-- 5 min rest between rounds 

1 x 10 kneeling ab wheel rollout 

(Long pause on last rep)

Relaxed stretching 

Hot/cold shower

Comments: 

Weight: 196.6# (lowest in a while)

Nutrition: lately has been no breakfast, some bread and cheese for a light lunch, and big dinner of meat and veggies/fruit. Lots of coffee during the day. Need to increase water intake.

Wed: 10/22/14, ES

AM: 6am (6.5 hours)
Hot/Cold shower
Joint mobility
Dynamic Stretch

Steve Nash balance drill x 3/3

In the PM:

Joint mobility 

Dynamic stretch 

Steve Nash balance drill x 3/3

2 x 5 DHNK pullups 

2 x 5 goblet squat @ 45#

2 x 10 2h swings @ 80# 

2 x 5 deadlift @ 225#

2 x 5/5 1h press @ 45#

CB kb complex: 

3 x 5 reps on each movement @ 45#

1h swing R/L

1h clean R/L

1h high pull R/L

1h LCCJ R/L

-- must complete all 3 sets of 5 reps w/ both hands before moving on to next excercise, cannot put kb down. 

1 x 10 kneeling ab wheel rollout

1 x 10 rdl @ 30#

1 x 10 windmill @ 30#

Comments: 

Felt really good. Took my time and relaxed. Kb complex is a lot of time under load. 

Tue: 10/21/14, 2220m run, kb work

In the PM: 

2,220m run (8:06, 5:52mpm pace)

(Splits: 113,117,118,124,125,125)

Then: cool down

400m walk @ easy pace

Later in the PM 

Kb complex @ 30# kb + 6 x DHNK pullups, 12 x strict pushups 

Then: 

2 x 5 RDL @ 80#kb

2 x 5/5 1h press @ 45# kb

2 x 5 DHNK pullups 

10-8-6-4-2 1h swings @ 45# kb

Then: cool down

Joint mobility 

Comments: 

Weight: 198#

Finally kicked sinus infection and nasty cough, felt good to run after over a week of no training. Stride felt good, wind was ok. I'll be good for 2 miles in <12 min when I test with the captains in a week or two. When run times drop, so does strength. Need to find a way to fix this. 

Mon: 10/20/14, rest

rest due to work and BSF prep/lesson.

Sun: 10/19/14, rest - juniors baptism

Juniors baptism and had the family and inlaws over. Rest. Feeling better and finally over being sick. Monday starts last 2 weeks before conditioning test. Should go just fine.

Sat: 10/18/14 - Manual labor

Yard work and building a railing around deck. Still sick with junior.

Fri : 10/17/14, rest, sick, walk

Walked 2 miles. 

Still sick with junior. 

Thur: 10/16/14, walk, rest, sick

Walked 4 miles with junior

Sick with junior. 

Wed: 10/15/14, rest, sick

Rest, bad sinus infection, junior with ear infection

Tue: 10/14/14, rest, sick

Rest, junior and I sick. 

Comments:
Weight: 197.5#
Work super busy right now.

Mon: 10/13/14, rest, sick

Rest due to work and BSF.

Junior and I sick

Sun: 10/12/14, manual labor, dock work

1 x hour of dock work to finish up then spend a couple hours on winterizing cabin and fall cleanup.

Sat: 10/11/14, manual labor, dock work

Dock work - all day. Lots of loaded carries and awkward lifts.

Fri: 10/10/14, rest due to travel

Rest, traveled up north.

Thur: 10/9/14, 1850m run, kb work

Early AM: right after wakeup 

Contrast shower 

Joint mobility

Dynamic stretch 

In the PM: 

Dynamic stretch 

Then: 

1850m run (6:51, 5:57mpm pace)

Then: cool down

400m walk 

Later in the PM: 

Joint mobility

Then: 

1-45# kb

4 x 5/5 1h swing 

4 x 5/5 1h clean

4 x 5/5 1h health snatch 

Then: 

1-45# kb

1 x (5-1) 1h strict press 

1 x (5-1) windmill 

1 x (5-1) DHNK pullup 

1 x (5-1) goblet squat 

Then: 

3 x 10/10 long breaths farmer carry hold @ 80#

Cold shower 

Late PM: before bed
Cold shower
Joint mobility
Dynamic stretch

Wed: 10/8/14, 1480m run, Kb complex

600am

Cold shower 

Joint mobility

Dynamic stretch 

1 x 25 x supermans

1 x 25 x leg levers 

1 x 1:00 FLR

520pm, 59 degrees, sunny

Quick dynamic stretch 

Then: 

1,480m run (4 laps in 5:18)

Then: cool down

370m run @ med pace (1:16)

Played with junior 

Then: later 

Joint mobility

Then: 

Kb complex: goblet squat, swing, 1h swing, clean, 1h strict press, 1h high pull, rdl, 6 x each (all one set) @ 30#, 30#, 45#, with 6 x DHNK pullups, 12 x strict pushups, 30 sec rest between rounds. 

Then: cool down

1 x 15 kneeling ab wheel rollout

1 x 30 superman back extensions 

1 x 60 sec FLR

1 x revolving plank @ 30 sec per side

Band stretch 

Cold shower 

Comments: 

2nd day of no grains. Feel really good. Or or close to it on the 1480m run.

Tue: 10/7/14, manual labor, correctives

530pm, 55 degrees, windy

3 hours pouring cement stairs

Then: later

Contrast shower

Joint mobility

Dynamic stretch

Comments: 

Pulled my lower back doing cement work. Spent a lot of time on mobility and corrective work before bed. I need to get it back together by Saturday to take dock out. 

Mon: 10/6/14, Rest

Rest due to work, family time and BSF.

Comments:
Weight: 198#
Since I was gone all weekend hunting, I spent some needed time with my son then taught all evening at BSF.

Thurs: 10/2 - Sun: 10/5 - Hunting

Duck and goose hunting in North Dakota.

Comments:
Weight upon return: 198#
No idea how this was this low. Nutrition was crap and sleep patterns way off.

Wed: 10/1/14, work

All day: 55 degrees, wind and rain
14 hour day at work marking and hauling boxes. Lots of loaded carries.

Comments:
Nutrition was minimal until dinner. Was tired so just got some lasagna and potatoes on the run from Lunds.