Tue: 12/30/14, rebuild day 5, bw, kbs, run, shoot

In the PM: 

Joint mobility

Dynamic stretch 

25 min Steve Nash shooting drill (140 makes)

Band stretch for flexibility 

120 min coaching basketball practice

Took a 10 min break and grabbed some water before doing bw and kb work.

3 x 5 dhnk chin-ups 

1 x 25,20,15,10,5 push-ups 

1 x 15,10,10 body rows w/ bar 

1 x 10 janda sit-ups

* 30 sec rest between sets 

3 rounds:

1 x 45# kb

5/5 x 1h swings 

5/5 x 1h clean

45 sec jump rope (100+ jumps)

5-1 down and back sprint ladder 

*1 min rest between each rung

Relaxed stretch and foundation drills 

Before bed:

Cold shower 

Foundation drills 

Mon: 12/29/14, rebuild day 4, bw, shooting

In the AM:
Quiet time (journal, devotions, homiletics)

In the PM: 

On the court:
Joint mobility

Dynamic stretch 

Went to the weightroom to do some bw work:
3 x 5 DHNK pull-ups 

1 x 25,20,15 strict push-ups 

1 x 15,10,5 body rows, feet up w/ bar

Did some handstand holds 

1 x 15 janda sit-ups
* 30 sec rest between all sets

On the court before practice:
50 x made free throws

50 x made alternating elbow shots

90 min coaching 

Band stretching and foundation drills to cool down

Before bed:

Cold shower 

1 x 25 strict push-ups 

Foundation drills 

1 x 25 strict push-ups 

Comments:
Good overall day. The handstand holds hurt the right side of my back when kicking to get up into them so I will just stop doing these. No real reason to do them anyways, I can just do kb presses. 

Sun: 12/28/14, rebuild day 3, stretching

AM: 545am, 5 degrees, clear

Quiet time 

(Journal, devotion, homiletics, prayer) 

In the PM: 

Did some light stretching and went to bed early. 

Sat: 12/27/14, rebuild day 2, kbs, deads, lsd run

AM: 600am, 25 degrees, cloudy

Quiet time 

(Journal, devotion, homiletics)

Later in AM: 1000am, 37 degrees, sunny

4 mile run @ easy pace (approx 40 min)

Then:

Yoga and foundation drills 

Then: 

Cold shower 

PM: 730pm

2 x 5 sumo deadlift @ 225#

2 x 5/5 1h press @ 45#

2 x 5 dhnk rafter pull-ups 

2 x 5 goblet squat @ 80#

1 x 20 2h swing @ 80#

1 x 100/100 step suitcase carry @ 45#

Then: 

Cold shower 

Comments: 

Nutrition: fasted 16 hours 

Notes: went to bed at 845pm, hit all major movements + run. I have junior tmrw so training will have to take place in PM. 

Wed: 12/24/14, kbs, mobility

In the afternoon: 

Joint mobility

then:

2 x (1-3) 1h press ladder @ 20kg

2 x 5 DHNK pullups (on cadence)

2 x 5 goblet squat @ 36kg 

5 x 10/10 1h swing @ 20kg

then:

1:00/1:00 oh hold @ 20kg

1:00/1:00 offset farmer carry @ 1 x 20kg, 1 x 36kg

1:30 x FLR 

then:

Hot/cold shower 

Foundation training drills  

Before bed: 

Hot/cold shower 

Joint mobility

Sealfit hip mobility

Box breathing (4 count)

Comments: 

Push, pull, squat, hinge, loaded carry. 

Fri: 12/26/24, Rebuild day 1, kbs, deads, lsd run

Early Afternoon: 
4 mile run @ easy pace on empty stomach (approx 40 min)
then:
yoga and foundation drills x 10 min.

2 hours later: 

2 x 5 sumo deadlift @ 225#

2 x 5/5 1h press @ 45#

2 x 5 dhnk rafter pull-ups 

2 x 5 goblet squat @ 80#

1 x 20 2h swing @ 80#

1 x 30 breaths FLR 

then: 

Cold shower 

Foundation drills 

Comments: 

Nutrition: fasted 17 hours 

Notes: focusing on building endurance base as the priority. Strength work will be easy strength and will be supplemental to endurance work.

Thur: 12/25/14, rest

Rest, cook and prepare Christmas dinner.

Tue: 12/23/14, JM, Hip mobility

Early AM:

Cold shower 

Joint mobility 

Sealfit hip mobility

Mon: 12/22/14, yoga, push, sit

In the PM: 

Hot bath 

Cold shower 

Yoga x 15 min 

Did some pushups and leg levers 

Sun: 12/21/14, rest

Rest 

Sat: 12/20/14, run, kbs

In the AM: 

25 min run @ easy pace 

Douse 2 x 5 gallons 

Joint mobility

Dynamic stretch 

1 x (5-1) 1h press ladder @ 20kg

5 x 10/10 1h swing @ 20kg

3 x 10 goblet squat @ 20kg

Suitcase carry holds @ 20kg

FLR x 30 slow breaths 

Foundation drills 

Upper body work w/ bands 

Cold shower 

Nutrition: 

Am: 2 x cup of coffee 

1245: 4 eggs, turkey, cheese, 2 x cookie

Fri: 12/19/14, rest

Thur: 12/18/14, kbs, coaching

Afternoon: 

Joint mobility

Then:

1 x (1-5) 1h press @ 20kg

5 x 10/10 1h swing @ 20kg

1 x 20 breathing goblet squats @ 20kg

2 x 5 DHNK rafter pullups 

Then: 

Hot/cold shower 

Relaxed stretch 

In the PM: 

Coaching, GAMEDAY.

Comments:

Still sick with sinus infection. Can't kick cough. 

Wed: 12/17/14, sick, recover

Lots of hot showers and stretching 

Sick with sinus infection

Tue: 12/16/14, coach, shoot, kbs, run

In the PM: 

Coaching x 90 min 

Then: 

Steve Nash shooting drill x 20 min 

(150 makes)

Then: off the court 

5 x 10/10 1h swings @ 20kg

2 x 5/5 1h press @ 20kg

1 x 20 breathing goblet squat @ 20kg

Then: cool down 

10-1 strict push-up ladder 

(Run 1 x down and back in between each rung)

Relaxed stretch 

Comments: 

I am in terrible cardiovascular shape.

Mon: 12/15/14, kbs, h&m

In the AM:
Hot/Cold shower
Joint mobility
Foundation drills

In the PM:
Joint mobility
then:
5 x 10/10 1h swings @ 20kg
1 x (1-5) 1h press ladder @ 20kg
1 x 20 breathing goblet squats @ 20kg
then: cool down
brief yoga
hot shower

Later in the PM:
Coaching, gameday.

Fri: 12/12/14, health and movement

Early AM:
Hot/Cold shower
Joint mobility
Foundation training

Sun: 12/14/14, health & movement

In the afternoon: 

Outside, 48 deg, clouds, fog

Douse 2 x 5 gallon

Joint mobility

Foundation drills 

Sat: 12/13/14, health & movement

In the AM: 

Hot/cold shower 

Power breathing 

Joint mobility 

Foundation and balance drills 

Thur: 12/11/14, s&s 8, coaching

In the PM: 

5 x 10/10 1h swing @ 20kg

1 x (5-1) 1h press @ 20kg 

1 x 25 breathing goblet squats @ 20kg

Then: cool down

Foundation work

RIS (hams, groin, lb)

Hot/cold shower 

Later in the PM: 

Coaching, GAMEDA (won 70-39 against Bethany Academy)

Wed: 12/10/14, h&m, coaching

In the AM:
Hot shower
Joint mobility

In the PM:
Coaching x 120 min

Tue: 12/9/14, basketball, s&s 7, coaching

In the PM: 

Coaching x 2 hours 

Then: 

Steve Nash ahooting drill x 15 min

(>120 makes)

Then: 

5 x 10/10 1h swings @ 45#

2 x 8/8 1h press @ 45#

2 x 8 goblet squat

Then: 

Hot/cold shower 

Mon: 12/8/14, coaching, foundation

In the PM: 

Coaching, GAMEDAY.

Later in the PM:
Some foundation lower back work 

Sun: 12/7/14, s&s 6, basketball, foundation

In the AM: 
Foundation lower back

Then: 

1 x (7-6-5) 1h press @ 45# 

1 x (14-12-10) goblet squat @ 45#

5 x 10/10 1h swing @ 45#

Then: cool down

10-1 strict push-up breathing ladder 

Hot/cold shower

Relaxed stretch 

In the PM: 

Dynamic stretch 

Then: 

60 min of basketball

Sat: 12/6/14, s&s 5

Early afternoon: 

1 x (15-10-5) 1h press @ 20kg 

5 x 10/10 1h swing @ 20kg

1 x (15-10-5) goblet squat 

Fri: 12/5/14, coaching

Early AM: 

Hot/cold shower 

Joint mobility

Dynamic stretch 

PM:

Coaching

Thur: 12/4/14, s&s 4

Early AM:
Hot/Cold shower
Joint mobility
Dynamic stretch

Early Afternoon:
Warm up: General
Joint mobility
then:
2 rounds:
5 x goblet squat @ 20kg
5/5 x halo @ 20kg
10 x supine bridge w/ 3 sec hold at top
then:
5 x 10/10 1h swing @ 20kg
1 x 5/5 windmill @ 20kg
1 x 10/10 1h press @ 20kg
then: cool down
10-1 strict pushup breathing ladder
Hot shower

Late afternoon: 
Coaching x 120 min

Wed: 12/3/14, s&s 3

Early AM: 

Hot/cold shower

Joint mobility

Dynamic stretch 

In the PM: 

Joint mobility

Then: 

5 x goblet squat @ 20kg

5/5 x halos @ 20kg

10 x supine bridge w/ 3 sec hold

--2 rounds

Then: 

5 x 10/10 1h swings @ 20kg

5 x 1/1 reverse TGU 

Then: cool down

5-1 DHNK chin-up ladder 

Relaxed stretch 

Later: 

Coach x 90 min 

Tue: 12/2/14, coaching

Early AM: 

Hot/cold shower

Joint mobility

Dynamic stretch 

In the PM: 

Coaching, game and film review.

Mon: 12/1/14, coaching, BSF

Early AM: 

Hot/cold shower 

Joint mobility

Dynamic stretch 

In the PM: 

Coaching and BSF.