Mon: 1/4/16, recharge, kbs, sprints, coaching, bsf

Wake Up: 530am
Sleep: 7 hours
Weight: 202#

Streams in the Desert
Homiletics (Rev7)
Journal
Daily project list
Prayer

Then:
Cold shower
Joint mobility (x 20)
Foundation drills
10-8-6-4-2-1-2-4 pushup/FLR ladder (slowly going to start adding reps)
Upper body band work

Then:
2 x 5/5 1h press @ 20kg (open hand, tension and slow)
1 x 12 goblet squat @ 36kg
1 x 35,20 2h swings @ 36kg
1 x 10 kneeling ab wheel rollout

In the PM:
Coach x 60 min

then:
2 x shuttle sprints (5 down and backs in <60 sec)

3 x 22's sprints (2 down and backs <22 sec)

2 x down and backs in <11 sec

then:
BSF x 120 min

then: before bed
relaxed stretching

Comments:
Super busy week with work, BSF and 3 games plus practices. Lots going on at work as well. Workouts will be short, quick and efficient. Sprint work if done, will have to be done before or after practice.