Fri: 9/30/16, recharge, run, kbs

Wake up: 600am

Sleep: 7 hours 

Early AM: 48 degrees, foggy, windy 

Douse x 5 gallons 

Cold plunge in lake 

Joint mobility 

Afternoon:

Long walk in woods at state park w/ family. 

Then:

28 min run 

- sub 6mpm last 2 min 

Then: 

5-3-2 x 1h press @ 60

2 x 8/8 1h row @ 60

Goblet squat drill x 6 reps, 10 slow breaths at bottom each rep @ 60

4 x 10/10 1h swing @ 60

Suitcase carries @ 60

Then: 

Cold plunge in lake 

Comments: 

Up north w/ family for long weekend. Water is very cold. Leaves changing. Quiet weekend at cabin full of rest, recovery, good food, lots of family time and warm fires.

Thur: 9/29/16, recharge, coach,

Wake Up: 500am
Sleep: 10 hours
Weight: 201

Early AM:
Cold shower
Dynamic stretch
Coach private basketball lessons x 2.5 hours

In the PM: 

3-2-1 x 1h press @ 60 

2 x 10/10 1h row @ 60

2 x 8 goblet squat @ 60

4 x 10/10 1h swing @ 60

Wed: 9/28/16, recharge, coach, recovery

Wake Up: 500am
Sleep: 5 hours
Weight: 202

Early AM:
Cold shower
Dynamic stretch
Coach private basketball lessons x 2.5 hours

In the PM:
Take care of sick family.

Comments:
Got the boys to bed early. Went to bed myself at 7pm.

Tue: 9/27/16, recharge, recovery

In the AM:
Cold shower
Joint mobility

In the PM:
Dynamic stretch
Coach private lesson x 60 min

Comments:
Family has been sick all week. I am starting to come down with a cold so took it easy and had to take care of both boys who are down for the count.

Mon: 9/26/16, Es day 20,

Wake up: 500am

Sleep: 5 hours 

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 90 min

Then:

Coach strength and conditioning class x 90 min

10 min x yoga and joint mobility w/ class 

Then: 

1 x 15 pullups 

3 x 3 back squat @ 225 

5-3-2 x bench press @ 185, 195, 225 (pr)

4 x 5/5 1h swing @ 80 

1 x 25 2h swing @ 80 

Hammer curl 

Tricep push down 

Heavy farmer carries 

In the PM: 

Walked a boatload while marking fields.

Coach baseball team strength and conditioning x 60 min

Sun: 9/25/16, LSD run

Wake up: 800am

Sleep: 5 hours but not all at once

Weight: 203 

In the AM: 

Joint mobility 

Some super slow push-ups 

Then:

40 min run @ LSD pace 

Then: 

Played with 60# kb for a bit 

Sat: 9/24/16, house work

Wake up: 600am

Sleep: 6 hours 

Cold shower 

BSF x 90 min then had to run into work afterwords for a quick bit. 

Then:

Yard work, starting fall cleanup 

Kids are both sick. Pounding vitamin c and drinking water. 

Fri: 9/23/16, recharge, dmpm, int sprints

Wake up: 500am

Sleep: 6 hours 

Weight: 202

Cold shower 

Joint mobility 

Coach 90 min strength and conditioning class 

In the PM: 

1 x 4 laps in excelsior @ sub 6mpm pace 

- splits 1:23, 1:20, 1:22, 1:23

2 x 1 lap (.23 miles) 

- splits: 1:20, 1:19

Then: cool down 

Slow jog 

Relaxed stretch 

Then: a bit later 

5-3-2 x 1h press @ 60 kb 

2 x 8 paused goblet squat @ 60 

4 x 10/10 1h swing @ 60 

Thur: 9/22/16, recover

Busy day, family emergency plus meet the teach event. Swamped day. 

Wed: 9/21/16, dmpm, interval sprints

Wake Up: 400am
Sleep: 5.5 hours
Weight: 203#

Very early AM:
Dynamic stretch
Coach private lesson x 90 min

then:
Coach strength and conditioning class x 90 min

then: immediately after class before busy day starts
10-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullups
2 x 8 dbl kb front squat @ 2 x 45
2 x 10/10 1h swing @ 80
1 x 30 2h swings @ 80

then:
Goblet squat assessment x 2 min @ 45# kb. Went until felt my hips open up.

then:
1 x .46 mile run (2:37, sub 5:40 pace)
4 x .23 mile run (all sub 1:21 (sub 5:40 pace)

Comments:
Getting back into the swing of running. Pace was faster than I thought, volume is definitely not there yet. Focused today on getting a smooth easy stride and controlling breathing.

Tue: 9/20/16, dmpm

Wake Up: 600am (whoa... slept right through all my alarms)
Sleep 7 hours
Weight: 204

In the PM:
Coach private basketball lesson x 60 min

then:
10-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullup (super slow on 5-3-2 with long pauses on hangs)
4 x 5 1h swing @ 80
1 x 30 2h swing @ 80
2 x 5 goblet squat @ 80

then:
test out Dan John 6 min goblet squat assessment. Got through 3 min of holding 45# kb at bottom of goblet squat for 30 sec, pop up, then down and hold for 30 sec then repeat ect... This was awesome. Hard to remember a time my hips and back felt better. Felt limber as a 15 year old gymnast.

then:
Static hold medley (dbl kb waiter hold, rack hold then farmer carry hold)

Comments:
Tmrw starts training for the 2 mile conditioning test.

Mon: 9/19/16, dmpm

Wake up: 430am

Sleep: 6 hours 

Early AM: 

Dynamic stretch 

Coach private basketball lesson x 60 min 

Then: 

Coach team strength and conditioning x 45 min

Then:

8-5-3-2 x dbl kb press @ 2 x 45 

8-5-3-2 x bent over batwing @ 2 x 45 

2 x 5 dbl kb fs @ 2 x 45 

5 x 10/10 1h swing @ 45 

Ring work for shoulder health 

Carries 

In the PM:

Coach baseball team strength and conditioning x 45 min 

Then: 

BSF x 3 hours 

Sun: 9/18/16, recharge, house work

All Day:
Cut and hauled out the rest of the buckthorn forest in the backyard. Sanded and painted the deck stairs we built last weekend. Long day outside. Felt good to just do some good hard manual labor.

Sat: 9/17/16, recharge, work

Cold shower
stretch

Super Soccer Saturday at the school. Worked 12 hour day at the fields. Exhausted afterwords.

Fri: 9/16/15, recharge, coach

In the AM:
Dynamic stretch
Coach private basketball workout x 90 min

then:
Coach strength and conditioning class x 90 min

then:
Played with kbs for a bit

Thur: 9/15/16, recharge, ES Day 19

Cold shower

In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185

2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb fs @ 2 x 45
2 x 6 dhnk pullups
4 x 5/5 1h swings @ 80
4 x 10 2h swings @ 80

hammer curls
tricep extensions

Farmer carries
Stoney stretch

Wed: 9/14/16, recharge

Cold shower
Joint mobility

then:
3 x 5 dbl kb press @ 2 x 45
3 x 10 goblet squat @ 45
3 x 5 dhnk pullup
1 x 30 2h swing @ 80
Carry medley

then:
Coach strength and conditioning class x 90 min

Tue: 9/13/16, recharge, Es day 18

Wake up: 530am

Sleep: 7 hours 

Weight: 206

In the PM:

2 x 5 deadlift @ 275

2 x 5 bench press @ 185

2 x 5 dbl kb front squat @ 2 x 45

1-5-1 dhnk pullup ladder

1 x 25 2h swings @ 80

then:
60 min coaching private basketball lesson

Mon: 9/12/16, ES Day 17

Wake Up: 430am
Sleep: 5 hours

Early AM:
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 50 min (kb's plus Southwood)

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185
2 x 6 dhnk pullups
25,15 x 2h kb swings @ 80

In the PM: 

Coach strength and conditioning for baseball team x 60 min 

Did push-up and pullup ladders with team. Focused teaching on goblet squats, swings and carries. 

In the PM:
BSF x 3 hours

Sun: 9/11/16, recharge, deck building, brush clearing

Wake Up: 700am
Sleep: 5 hours
Weight: 208

Finished up building the deck/porch and then cleared out a small forest of buckthorn on our property. In the sun working for 8-9 hours working with no breaks. Tired, but we accomplished a lot which was exciting.

Sat: 9/10/16, recharge, deck building

Wake Up: 500am
Sleep: 5 hours

Early AM:
BSF x 3 hours

then:
Starting building a deck/porch off the back of our home. All day job.

Fri: 9/9/16, recharge, coach,

Wake up: 430am
Sleep: 6 hours
Weight: 203

Cold shower
Dynamic stretch
Coach private basketball lesson x 90 min

then:
Joint mobility
Coach strength and conditioning class x 90 min

then:
4 year anniversay. Great food, great company and a couple good beers. (Castle Rock Pale Ale)

Thur: 9/8/16, recharge, Es day 16

Wake up: 430am

Sleep: 6 hours 

Weight: 205

Cold shower 

In the PM: 

Coach private lesson x 60 min 

Then:

Mark soccer fields (lots of walking)

Then:

2 x 5 deadlift @ 225 

2 x 5 bench press @ 185 

3-2-1 1h press @ 60 

5 x 5 dhnk pullup 

2 x 5 prying goblet squat @ 60 

4 x 10/10 1h swing @ 60 

Hammer curls 

Rope tricep extensions 

IYT's w/ rings 

Stoney stretch 

Long stretch 

Comments: 

Body is feeling beat up. Easy day tmrw.

Wed: 9/7/16, recharge, coach, ES day 15

Wake Up: 430am
Sleep: 6 hours
Weight: 205

Early AM:
Cold shower

then:
Dynamic stretch
Coach private basketball lesson x 90 min

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185

1-2 x 1h press @ 60
2 x 5 dhnk pullups
2 x 10 goblet squats @ 60
2 x 40 2h swings @ 60

Paused hammer curl
Rope tricep pushdown
- 2 rounds

IYT's w/ rings
Long stretch w/ rings
Stoney stretch w/ rings

Farmer carry with 60 and 80

In the PM:
House projects and maintenance work.

Comments:
Felt good to get training done early in the morning. Free's up a lot of time later in the day for family and then home maintenance.

Tue: 9/6/16, recharge, ES day 14

Wake up: 430am

Sleep: 6 hours 

Weight: 210 

In the AM:
Cold shower 

In the PM: 

2 x 5 dbl kb press @ 2 x 45 

4 x 5 dhnk pullups 

2 x 5 goblet squat @ 80

4 x 20 2h swings @ 80 

2 x 5 deadlift @ 225 (wow, easy)

2 x 5 bench press @ 185 (amazing how much easier this is)

TYI's w/ rings 

Stoney stretch
 - Both of these felt really good. Will experiment with these a bit more in the future. 

Paused hammer curls 

Rope tricep extensions 

- 2 rounds 

Farmer carry @ 2 x 45

8 x 100 yard springs @ med/fast pace (sub 22 sec / 22 sec rest)

Comments:
Had only coffee and water until dinner time. Felt really refreshed after training session. Farmer carries after arm work feels good on shoulders and elbows. TYI and Stoney stretch will need to be experimented with a bit more but I enjoyed them. Deads and bench are coming along really nicely. Both were extremely easy today. 

Mon: 9/5/16, rest, travel

Sun: 9/4/16, Windows, rest and play

Spent a couple hours changing out storm windows and closing up cabin for the fall. 

Afterwords took a cold plunge in the lake to cool off and then spent the rest of the day playing with my boys and being with family. 

Sat: 9/3/16, dock work

Took out dock. Took 2 hours. I carried all the dock sections so got in a lot of big heavy awkward carries. 

Cooled off with a cold plunge in the lake. Water is very cold. Fall is here. 

Thur/Fri: 9/1-9/2 all school retreat

Drove to northern MN for our all school retreat. Played basketball outside, went swimming, plus a couple long walks in the woods along the lake ridge lines at a fast pace.