Thur: 3/31/16, recharge, intervals, dmpm

Early AM:
Cold shower
Joint mobility
Dynamic stretch

In the PM:
.23 mile run 

Dynamic stretch 

Then: 

5 x .23 mile run 

- all < 1:19 (sub 6mpm pace)

- 1 min rest 

Then: cool down 

5 min run @ easy pace

2 x (1-5) neutral grip pullup ladder 

Later in the PM: 

10-5-3-2 x 1h press @ 45#

20-10-10-10 x 2h swing @ 90#

2 x 5 goblet squat @ 90#

Kneeling ab wheel rollout 

Then: cool down 

Cold shower 

Relaxed Stretch 

Comments: 

Weight: 204#

Sped up the in work due to short on time. Felt fine but longer rest periods between sets leaves me feeling refreshed post training. 

Wed: 3/30/16, recharge, dmpm

Early AM:

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

10-5-3-2 x 1h press @ 20kg 

2 x 5 goblet squat @ 90#

2 x 30 2h swings @ 90# 

Suitcase holds @ 90#

Halo to thrashers @ 20kg 

Kneeling ab wheel rollouts 

Comments:
Weight: 204#
Body feels great. Every time I go back to the Dan Martin Program minimum of presses, goblet squats and heavy swings on a daily basis body feels refreshed and strong. 

Tue: 3/29/16, recharge, interval sprints, dmpm

Early AM:

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

5 min run @ easy pace to warm up 

Then:

4 x .23 mile interval sprints 

- all < 1:22 (sub 6mpm pace)

- 1 min rest between

Then: cool down 

5 min run @ easy pace 

Focused calf stretch 

Later in the PM: 

10-5-3-2 1h press @ 20kg

2 x 5 goblet squat @ 90#

5 x 10 2h swing @ 90#

Ab wheel rollouts 

2 x 20 perfect push-up 

Comments: 

Weight: 205 

Mon: 3/28/16, recharge, dmpm

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

4 x 5/5 1h c&p @ 20kg 

4 x 8 goblet squat @ 20kg 

Then: 

Lots of dhnk pullups on tree branch (25+)

Then: 

3 x 5 dbl kb snatch @ 2 x 20kg 

3 x 3 dbl kb dead c&p @ 2 x 20kg 

1h snatch practice afterwords.

Then: 

Farmer carry @ 2 x 20kg around entire yard.

Later in PM:

Hot tub x 10 min 

Sauna x 25 min (really hot tonight)

Then: 

Cold shower 

Joint mobility 

Foundation drills 

Comments: 

Weight: 205#

Outside all evening playing with my son in the yard. Brought the kbs outside and alternated playing tricks with kb drills. Beautiful night. Fun way to do it. Got in a sauna with my dad after the boys went to bed. Always a highlight getting to spend time chatting with him. 

Sun: 3/27/16, recharge

Early AM:

Joint mobility

Hot shower 

Push-up/FLR ladder 

Sat: 3/26/16, recharge

Early AM:

Joint mobility 

Long walk in the park by lake w/ family

Then: 

10 min super hot sauna 

Cold shower 

Then: 

Walk around park w/ family 

Comments:

205# 

Fri: 3/25/16, recharge, SEALFIT day 4

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Warm up: 

5 min run @ easy pace 

Then: work capacity

EMOTM 10 min 

- 1 x sprint @ 85% (all < 23 sec)

Then: cool down 

3 min run @ easy pace 

Pullups ladders in the park 

Lay in the PM:

Hot tub x 5 min 

Sauna x 30 min 

Cold shower 

Comments: 

Sleep: 6 hours 

Weight: 204 

Stressful day at work so swung by the park on the way home and ran some sprints. Sauna and cold shower felt great. 

Thur: 3/24/16, recharge, SEALFIT day 3

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the PM: 

Warm up:

10 x oh squat @ pvc

10 x good morning @ pvc

10 x dislocate @ pvc 

- 2 rounds 

Then: strength 

Deadlift: 

5 x 135, 185, 225, 275, 295 

Then: stamina 

25 x deadlift @ 225

- treat each rep as a single 

- perfect form each rep 

Then: cool down 

30 x dhnk chin-ups 

Band tricep extensions 

Relax into stretch 

Wed: 3/23/16, recharge, SEALFIT Day 2

Early AM: 

Cold shower 

Joint mobility (reps = age)

Founder (long holds)

- major difference in extending the reps and holds on morning recharge. 15 min total. 

In the PM:

Warm up:

10 x oh squat @ pvc 

10 x good morning @ pvc 

10 x dislocate @ pvc

Then: s/e (smmf)

100 x dbl in press @ 2 x 20kg 

Then: work capacity 

15 x dbl kb clean @ 2 x 20kg

15 x burpee 

8 x garage beam pull-up 

- 3 rounds at a fast pace 

Then: cool down 

Oh holds @ 20kg kb

Hot tub x 20 min

Sauna x 20 min 

Finished with a cold shower 

Comments: 

Weight: 205

Sleep: 6 hours 

Notes: s/e portion was fun. Worked in ladders and got a lot of extra cleans in. Work capacity was rough as I have neglected this portion of fitness for a while. Worked at a fast pace and needed a bit to gather myself afterwords. Sauna and hot tub felt great. Active recovery work tmrw.

Tue: 3/22/16, recharge, SEALfit Day 1

Early AM:

Cold shower 

Joint mobility

Founder 

In the PM: 

Warm up:

100 x jump rope

10 x oh squat @ pvc

10 x good morning @ pvc

10 x dislocates @ pvc

- 2 rounds 

then: strength: 

Back squat

Work up to heavy 5's

5 x 210#

5 x 225#

5 x 245#

- 50 x jump rope in between each set

then: stamina

20 x back squat @ 215#

55 x box jumps @ high box (step down)

4 x trips to grip failure farmer carry @ 2 x 60# 

- done as a chipper 

Then: cool down

Upper body band work 

Lower body band stretch 

Later in the PM: 

4 x .23 mile run 

- all <1:20 (6mpm pace)1 min rest between 

5 min run @ easy pace 

Then:

AMRAP 10 min 

1 x sprint down/up front yard hill (approx 20 yards down, 20 yards up)

5 x tree pullups 

10 x 2h swings @ 20kg 

- 8 rounds, form went bad on pullups at round 4.

Then: cool down 

Relaxed stretch 

Cold shower 

Comments:

Weight: 205#

Work capacity was better than expected. Squats felt better the farther I got into the chipper. Pullups were a weak point at night and I kipped quite a few. Grip was pretty fried from farmers carries. Runs were not awesome but far better than expected. Pretty happy with base built up from kettlebell and deadlifts.

Mon: 3/21/16, recharge, easy strength

Early AM: 

Hot shower 

Joint mobility

In the PM: 

2 x 5 deadlift @ 225#

2 x 8 dbl kb press @ 2 x 20kg 

2 x 6 dhnk pullups 

2 x 6 dbl kb front squat @ 2 x 20kg 

Farmer carry around yard @ 2 x 20kg 

Then: 

BSF x 3 hours 

Comments:

Weight: 204 (got away a bit, poor nutrition)

Sun: 3/20/16, recharge

Early AM:

Cold shower 

Joint mobility

Comments:

Weight: 205#

Sat: 3/19/16, recharge, gtg

445am:

Cold shower 

Joint mobility

Foundation drills 

Then: 

5 x dbl kb press @ 2 x 20kg 

5 x dbl kb front squat @ 2 x 20kg 

15 x 2h swings @ 90#

-- 4 rounds gtg during Wichita state game

Then: 

240x push-ups 

- gtg during duke game 

Fri: 3/19/16, recharge

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Comments:

Weight: 202#

Thur: 3/18/16, recharge, LSD run, kbs

Early AM:

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

20 min run @ LSD pace 

Then: 

8-6-4-2-1 1h c&p @ 20kg 

4 x 5 dbl kb press @ 2 x 20kg 

4 x 10 dbl kb swing @ 2 x 20kg

then: cool down
relax into stretch

Comments:
Weight: 200#

Wed: 3/17/16, recharge, lsd run, warm up test

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
20 min run @ lsd pace

then:
8 x dislocates @ pvc
8 x oh squats @ pvc
- 2 rounds

then:
8 x goblet squats @ 20kg
8 x 2h swings @ 20kg
- 2 rounds

then:
Ashtanga yoga
Relax into stretch
Box breathing

Comments:
Weight: 200#
Nutrition not great. Lately it has been solid though.
Testing out a warm up for strength and conditioning class I will be teaching next year. Took 4 min.

Tue: 3/15/16, recharge, lower, density deads, cals, yoga

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the PM: 

8 x oh squat @ pvc 

Hip flexor stretch w/ 5 x pvc dislocates 

- 2 rounds 

Then:

Some pullups, push-ups, sit-ups 

Then: 

Back squat: 

5 x bar, 135, 185

3 x 3 @ 225#

Deadlift: 

8 x 3 @ 245# 

- 1 min rest between, 3 chin-ups, 10 push-ups done during rest 

Then: cool down 

Waiter and suitcase carries @ 50# db

2 x max flr 

Relax into stretch 

Then: later in pm

1-15 2h swing breathing ladder @ 20kg

1-10 goblet squat breathing ladder @ 20kg

2 x 5 janda sit-up 

Then: 

15 min Ashtanga yoga 

Comments: 

Weight: 202#

Lots of work today. Deads felt good.squats felt surprised good as well since I don't back squat often.

Mon: 3/14/16, recharge, LSD run, upper

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:

30 min run @ LSD pace 

Then:

10 x 5 dbl kb press @ 2 x 20kg

10-8-6-4-2 1h kb row @ 20kg w 3 sec pause/squeeze at top

Then: cool down

Swing and snatch practice @ 20kg

Farmer carries @ 2 x 20kg 

Then: 

BSF x 120 min

Comments: 

Weight: 198#

Lower body a bit sore from Saturday's training. Run felt great. 

Sun: 3/13/16, recharge

Early AM:

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

In the PM:
Basketball banquet all night. No time for training. Last basketball commitment until June which will leave more time for training and family time. 

Sat: 3/12/16, recharge, t25, easy strength, LSD run

Early AM: 

Body maintenance 

Cold shower 

Joint mobility 

In the afternoon: 

T25 cardio x 25 min 

Then: 

3 x 5 press @ 95#

3 x 5 dbl kb front squat @ 2 x 20kg 

2 x 5 deadlift @ 225#

Farmer carry around yard @ 2 x 20kg

4 x 10 2h swing @ 90# 

Then: 

30 min run @ LSD pace 

Then: cool down

5 min walk 

Relax into stretch 

Fri: 3/11/15, hoops, bike ride, pullups

In the PM: 

Steve Nash shooting drill x 25 min 

Then: 

60 min bike ride hauling wubbs in the buggy

Stopped at a park and did 40 pullups

Then: 

Cleaned our garage and set up a workout space. 

Comments:

Weight: 198

Thur: 3/10/16, recharge, easy strength

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
2 x 8/8 dbl kb press @ 2 x 20kg
2 x 5 dbl kb front squat @ 2 x 20kg
2 x 5 deadlift @ 225#
2 x 5 dhnk tree pullups
1 loop around the yard farmer carry @ 2 x 20kg

Comments:
Weight: 198#
Trained outside. Felt great.

Wed: 3/9/16, recharge

Early AM:

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the PM:
Took the wife on a date to make up for missing Valentines day with the flu so no training.

Comments:
Weight: 197.2
Body finally feels back to normal. Time to get going. 

Tue: 3/8/16, recharge, kbs, deads

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

5 rounds @ 2 x 20kg kb

3 x cleans

2 x press

3 x front squat 

Then:

20-15-10 double kb swing @ 2 x 20kg

Then: 

2 x 5 deadlift @ 225#

Standing ab wheel rollout practice 

Mon: 3/7/16, recharge,

Early AM:
Cold shower
Joint mobility

In the PM:
BSF x 120 min

Sun: 3/6/16, recharge, kbs

Early AM: 

Long joint mobility

Foundation drills 

Then: 

2 x 5 1h press @ 20kg 

1 x 20 goblet squat @ 20kg 

1 x 50 2h swing @ 20kg 

Comments: 

Day 3 stoss therapy. Working great. 12k iu's vit d. 

Sat: 3/5/16, recharge, kbs

Early AM: 

Cold shower 

Joint mobility (long, 28 reps each)

Foundation drills 

In the PM:

2 x 5/5 1h c&p @ 20kg

2 x 10 goblet squat @ 20kg 

3 x 10/10 1h swing @ 20kg 

Comments: 

4k mg fish oil 

12k iu vit d 

4 x zinc/mag/cal 

Ate healthy. Finally turned corner and no flu. 

Fri: 3/4/16, recharge, sick

Early AM: 

Recharge 

Sick rest of day. 

Thur: 3/3/16, short recharge, sick

800am: (10 hours of great sleep)
Cold shower
Joint mobility (shortened, body is achy)

then:
Streams in the Desert
Journal

In the afternoon:
4 hour nap

In the PM:
went to bed early, got another 9 hours of sleep.

Comments:
Sick again, rest helped. I tried taking 10k IU of vitamin d yesterday and also today, seemed to help. Lots of sleep. No upset stomach yet which is good. Just aches and fatigue.

Wed: 3/2/16, recharge, sauna, sick

330am:

Cold shower 

Joint mobility

Foundation drills 

Then: 

Sauna x 30 min 

- 3 x cold showers in between 

Then: 

Streams in the Desert 

Journal 

BSF lecture prep 

In the PM: 

Hot tub x 12 min 

Sauna x 30 min

- 2 x cold showers in between 

Comments:

Weight: 202#
Sick again. Stuffy nose, aches and some chills. Wife had it bad and was throwing up all night so I had my youngest son and was up all night. Lack of sleep did not help matters. Very frusterated that I cannot stay healthy. If anyone has any ideas or things that work for them to prevent colds and the flu let me know. These past couple weeks have been rough...

Tue: 3/1/16, recharge, easy strength day 1

Early AM:

Cold shower

Joint mobility

Foundation drills 

In the PM:

Dynamic stretch 

Then:

2 x 8 OH squat @ pvc

2 x 8 shoulder dislocates @ pvc 

2 x 10 good mornings @ pvc 

Hip flexor stretch

Then: 

1 x 5 super slow dhnk pullups 

10-8-6-4-2-1 push-up/flr ladder 

Then:

Bench press:

1 x 5 @ 135

2 x 5 @ 155

Front squat:

2 x 5 @ 135

Deadlift:

1 x 5 @ 135

2 x 5 @ 225

Barbell curl 

Slow tricep push-ups 

Then: cool down 

Relaxed stretch 

Notes: 

Lingering cold and family is sick so I'm taking care of the kids. Snuck this in quick. Warm up was great. Need to do this more often. Front squats felt good going off rack vs from clean. Wrists felt a little better. Focusing on dropping straight down. Weight for all was really easy, even when sick. 

New goals moving forward starting March 2016

New goals moving forward:
Deadlift 2 x bw (approx 400#)
Deadlift: 1 x 25 @ 225#
Front Squat: 1.5 x bw (approx 300#)
Back Squat: 20 x bw (1 x 20 @ 200#)
Bench Press: BW x 10 (1 x 10 @ 200#)
Pullups: 1 x 15 @ bw
Run: 1.5 miles in 9 min

Program:
Easy strength to grease groove on movements. Front squats will take the most time as I have not focused on this movement in quite some time. The rest of the standards should not be to tough, just will take some time. Trying to keep bodyweight at approx 200# throughout.

Mon: 2/29/16, recharge, bsf

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
BSF x 120 min

Comments:
Busy day. No training time.

Sun: 2/28/16, recharge, sprints

Early AM:

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

10-8-6-4-2-1 push-up/flr ladder 

1 x 10 kneeling ab wheel rollout 

In the PM:

5 min run @ easy pace

Then: 

8 x 30/30 sprint @ 6mpm pace 

Then: 

5 min run @ easy pace to cool down 

Then: 

30 min sauna 

- 3 x cold showers in between

Comments: 

Weight: 199#