Mon: 1/30/17, quick kbs, coach, bsf

Wake Up: 530am
Sleep: 7 hours
Weight: 199 (poor nutrition Sunday)

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
2 x 20 2h swings @ 80
2 x 5 goblet squat @ 80
3 x 3 weighted pullups @ 30
2 x 5/5 1h press @ 45

Upper body band work
Stoney stretch w/ rings

then:
Coach strength and conditioning class x 40 min

Then:

10 x perfect push-ups (pause top and bottom)

10/10 x 1h swings @ 45 

5 x prying goblet squats @ 45

- 3 rounds done quickly 

then:
Coach basketball practice x 90 min

then:
BSF x 2 hours

sun: 1/29/17, kbs, stretch, sauna

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 x push-up/pupp ladder 

Then: 

2 x 5 1h press @ 60

2 x 8 goblet squat @ 60 

4 x 10/10 1h swing @ 60 

In the PM: 

Hot run x 12 min 

Sauna x 25 min (2 x cold showers in between)

sat: 1/28/17, rest

Rest and recovery. Family day. 

Fri: 1/27/17, shooting, kbs,

Wake up: 530am
Sleep: 6.5 hours (well rested)
Weight: 196

In the PM:
Steve Nash shooting drill x 90 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
3 x 3 weighted pullup @ bw + 30
3 x 20 2h swings @ 80

Suitcase carries @ 80
Rack carries @ 2 x 45

Joint mobility
Upper body band work

Late in the PM:
Coach gameday (away game) x 3 hours

then:
Stretch before bed

Thur: 1/26/17, recover, busy day at work

Wake up: 600am
Sleep: 7 hours (awesome)
Weight: 196

In the PM:
Coach strength and conditioning class x 90 min

then:
Coach basketball practice x 90 min

then: Later in the PM
Took wife on a date, sampled grass fed organic meat, organic cheese and local craft beer.

Comments:
Enjoy sitting at under 200#. Weighted pullups are much easier on my elbows. Lowering the reps and adding in upper body band work is good for my joints. Still need to improve my nutrition and water intake.

Wed: 1/25/17, kbs, shooting, coach

Wake Up: 600am
Sleep: 7 hours (felt AWESOME)
Weight: 197

In the PM:
2 x 8 dbl kb press @ 2 x 45
2 x 8 dbl kb front squat @ 2 x 45
5 x 2 weighted pullups @ bw + 45# kb
5 x 15 2h swings @ 80 (focused on getting kb pushed down into hinge motion, snappy)

Rack carries @ 2 x 45
Farmer carries @ 2 x 45
Bearhug carries @ 80# bag

Joint mobility and foundation drills x 15 min

Later in the PM:
20 min x Steve Nash shooting drill

then:
Coach basketball practice x 90 min

Comments:
Kb work along with intermittent fasting really leans me out. Cutting back on carbohydrate intake makes my joints feel significantly better. These are things I already know but continue to struggle with doing consistently.

tue: 1/24/16, kbs, shooting, coach

Wake up: 630am

Sleep: 5 hours (interrupted, son up in middle of night)

Weight: 195 

In the AM: 

Cold shower 

Steve Nash shooting drill x 15 min 

Then:

2 x 5 dbl in press @ 2 x 45 

2 x 5 dbl kb front squat @ 2 x 45

3 x 3 weighted pull-ups @ bw + 30# kb 

50 x 2h swings 

4 x 10/10 1h swings @ 45 

Farmer carry @ 2 x 45 

Upper body band work 

Puppy holds 

Goblet squat drill 

In the pm:

Coach s&c class x 90 min 

Then: 

Coach basketball games + setup etc x 5 hours 

Mon: 1/23/17, kbs, shooting

Wake up: 500am
Sleep: 5.5 hours
Weight: 199

Cold shower

Coach basketball practice x 90 min

in the afternoon:
2 x 8 dbl kb press @ 2 x 45
2 x 8 dbl kb front squats @ 2 x 45
2 x 8 dhnk chinups
2 x 20 2h swings @ 80

Machine curls
Rope tricep pushdowns

in the PM:

60 min of 5v5 basketball 

Sun: 1/22/17, recover, family time

Spent day getting house ready for my youngest sons 1 year birthday party. Got to spend some quality time with my boys and family throughout the day. Got in a good stretch in the morning and some joint mobility work. Nutrition was decent despite the party.

Sat: 1/21/17, kbs, yoga

Early AM:
Cold shower
Joint mobility
Yoga
Foundation drills

then:
2 x 5 1h press@ 60
2 x 5 goblet squat w/ pause @ 60
2 x 8 1h bent over row @ 60
5 x 10/10 1h swing @ 60
Suitcase carry @ 60

Fri: 1/20/17, shooting, kbs, coach, stretch

Wake Up: 700am
Sleep: 7.5 hours
Weight: 195

In the late afternoon:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Rack carries @ 2 x 45
Suitcase carry @ 80
Farmer carries @ 2 x 45

then:
Yoga x 10 min

then:
Steve Nash shooting drill x 15 min

Late PM:
Coach basketball, gameday x 4 hours (home)

Thur: 1/19/17, recharge, recover

Wake up: 600am
Sleep: 6 hours
Weight: 195#

Cold shower

in the PM:
Coach basketball practice x 90 min

Coach strength and conditioning class x 90 min
- got a couple goblet squats, swings, pushups and pupp holds while demonstrating for class

Wed: 1/18/17, shooting, kbs, coach

Wake Up: 600am
Sleep: 6 hours

Late afternoon:
Steve Nash shooting drill x 30 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Farmer carries @ 2 x 75's
Farmer carries @ 2 x 45's
Rack carries @ 2 x 45's

10-8-6 x perfect pushup/pupp ladder (perfect pushup = 1 sec pause at bottom, 1 sec pause at top)

Upper body band work

then:
Coach basketball practice x 90 min

Tue: 1/17/17, kbs, coach, game

Wake up: 600am
Sleep: 5 hours
Weight: 200

Late afternoon:
Coach strength and conditioning class x 90 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 15 2h swings @ 80
Farmer carry @ 2 x 45

then:
Coach away game x 5 hours. Rivalry game vs 6th ranked team in state. We got our teeth kicked in. Doesn't happen often, forgot how it felt to get absolutely destroyed.

Mon: 1/16/17, kbs, coach, shooting

Wake Up: 445am
Sleep: 6 hours
Weight: 200

Early AM:
Coach basketball practice x 90 min
Coach private basketball lesson x 60 min (got a good sweat up)

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Farmer carry @ 2 x 45
Unloaded a bunch of old weights from truck into weightroom.

then:
Steve Nash shooting drill x 35 min

sun: 1/15/17, recovery

Wake up: 730am

Sleep: 8.5 hours 

Weight: 200

Cold shower 

Joint mobility 

Yoga

GTG pushups 

sat: 1/14/17, coaching, family day

Wake up: 530am

Sleep: 4.5 hours 

Weight: 196 

Cold shower 

Quick joint mobility 

Then: 

BSF prep x 90 min 

Then: 

Coach basketball team in showcase. Upset #5 in state team in our class. 

Needed to rest and catch up with family rest of the day. Got some GTG push-ups done and brief yoga in the evening. 

Fri: 1/13/17, day 15, yoga, shooting

Wake Up: 700am
Sleep: 6 hours (late night due to previous nights game)
Weight: 196 (dehydrated)

Cold shower

In the afternoon:
20 min x Steve Nash shooting drill

then: later

Thur: 1/12/17, day 14, yoga, shooting

Wake Up: 600am
Sleep: 5 hours
Weight: 199#

Afternoon: (in dress clothes)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk chinups
1 x 25 2h swings

Goblet squat drill @ 45

Farmer carry @ 2 x 75

In the PM:
15 min x Steve Nash shooting drill (hard)

then:
30 day kokoro yoga challenge day 4 x 15 min.
- Salutation A
- Hip mobility drill
- Box breathing
- Brief meditation

then:
Gameday responsibilities and coaching x 5 hours

Wed: 1/11/17, day 13, yoga, shooting

Wake Up: 700am
Sleep: 7 hours
Weight: 199

Cold shower

In the Afternoon (during lunch, in dress clothes)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 chinups
1 x 30 2h swings
Bearhug carry

Dan John goblet squat drill x 2-3 min @ 45

Upper body band work

then:
Breathing excercises - focused on visualization and box breathing

then: later in the PM:
25 min x Steve Nash shooting drill

then:
Coach basketball practice x 90 min

Comments:
Spent time reading at night. A good book and also some things on a morning ritual. Very relaxing. Need to find time to read more.

tue: 1/10/17, day 12, shooting, yoga

Wake up: 515am 

Sleep: 6 hours 

Weight: 199

Afternoon: 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155 

2 x 6 chin-ups 

1 x 30 2h swings @ 80 

Bear hug carry 

Then:

25 min x Steve Nash shooting drill 

Then: 

Box breathing 

15 min x Kokoro yoga (challenge day 2)

Box breathing

Then: later

Coaching x 6 hours (gameday responsibilities etc)

Mon: 1/9/17, day 11, coach, Yoga challenge

Wake Up: 3:00am
Sleep: 5 hours
Weight: 200#

Early AM:
Quick joint mobility
Coach basketball practice x 90 min

then:
Started SEALfit 30 day Kokoro yoga challenge. Got in 20 min of yoga and breathing excercises

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk chinups
2 x 5 prying goblet squats
1 x 20 2h swings @ 80

Late PM:
BSF x 2.5 hours

Fri: 1/6/17 - Sun: 1/8/19, Recover, family time

Spent weekend recovering from cold and getting family healthy. Got a lot of time in with the wife and boys. Tried to get in a lot of cold showers, joint mobility and foundation drills. Body feels so much better when I am disciplined about getting this in.

Thur: 1/5/17, coach, gameday

Early AM:
Coach private lesson x 75 min

In the PM:
Gameday: Coach away game all night: 5 plus hours including travel time ect...

Comments:
Suspended our leading scorer right before conference season starts so stressful last couple days dealing with student, parents, administration ect... Add in lingering cold and busy work schedule has put training on hold for a couple days. Looking forward to having a productive weekend and getting in some training, BSF is back in full swing and prepping for the work week along with quality family time.

Wed: 1/4/16, stretch, coach

Early AM:
Dynamic Stretch
Coach private basketball lesson x 75 min

in the PM:
Coach basketball practice x 90 min

Comments:
Lingering cold. Family is all sick. Really lacking motivation to train right now. Just focusing on getting healthy and dialing in nutrition a bit until motivation returns. Able to keep weight at approx 200lbs during this time.

Tue: 1/3/17, recharge, coach

Wake Up: 700am
Sleep: 6 hours
Weight: 201

Cold shower
Joint mobility
Foundation drills

During the day; GTG w/ 60# kb (2 rounds)
3/3 x 1h presses
5 x Goblet squats
35 x 2h swings

then:
Coach home game + facilities management x 5 hours (won on buzzer beater)

Mon: 1/2/17, recharge, shooting, coach

Early AM: 

Family is sick so taking care of them and then traveled all morning to get in front of a blizzard. 

In the PM: 

Steve Nash shooting drill x 20 min 

then: 

Coach basketball practice x 90 min 

Comments: 

Whole family is sick with cold. I am starting to come down with it. 

sun: 1/1/17, recharge, gtg, walkie

Wake up: 600am

Sleep: 5 hours 

Early AM: 

Built up fire and made coffee for the family then headed outside and doused 2 x 5 gallons (18 degrees). Hard towel dry outside and some power. Reaching before heading back inside to finish up with:

joint mobility

foundation drills

10-8-6-4-2-1 push-up/flr ladder

Then: 

45 min walk on the lake w/ my dad while pulling my son in a sled. 

In the PM: 

30 min walk w/ dad @ fast pace on the lake. (20 degrees)

sat: 12/31/16, recharge, GTG, walkie

Wake up: 600am

Sleep: 7 hours 

Early AM: 

Douse 2 x 5 gallons (8 degrees)

Joint mobility 

Foundation drills 

Then: 

45 min walk on the lake @ fast pace w/ my dad. 

- spent a bunch of time outside w/ my boy as well.

During the day: 

4 rounds, done GTG thru the day

3/3 x 1h press @ 60

5-8 x goblet squats @ 60

35 x 2h swings @ 60

In the PM: 

45 min moonlight walk on the lake @ easy pace to bring in the new year w/ the family.