Sat: April 28 - Sunday, April 29th, 2018 - Yard work, outdoor work

Saturday:
Spring clean up - all day working outside.

Sunday:
Spring clean up- all day working outside

3 hours of marking fields in the PM. Lots of walking.

Fri: April 26th, 2018, Recovery Day - Travel

Recovery day. Traveled up north with the boys.

Thur: April 25th, speedball, bw and kb circuits

AM:
Speedball x 20 min

Afternoon:
Speedball x 20 min

In the PM:

10 rounds:
5 x pullups
10 x pushups
15 x squats
 - 10:05

then:
40/30
30/20
20/10
10/5
Dbl kb cleans @ 2 x 30's
Pushups
 - 6:27

Late in the PM:

Wed: April 24th, recovery day, marked fields, pushups

In the PM:
4 hours in hot sun marking lacrosse fields

then:
18-1 Juarez Valley pushups

Spent rest of evening outside with my sons at a park and watching lacrosse practice

Tue: April 23rd, speedball, WPU

In the afternoon:
25 min speedball game outside, barefoot w/ football

in the PM:
23 min run (sprint the hills)

then:
2 x (3-1) weighted pullups on rafters @ 45
1 x (3-1) weighted pullups on rafters @ 30

Mon: April 23rd, short couplet + sprints

In the PM:

2 rounds:
15 x swing @ 45
5 x goblet squat @ 45
10 x pushup

then:
21-15-9
Deadlifts @ 225
Bench Press @ 135

then:
3 rounds:
25m heavy tire flip
60 sec 25m/25m shuttle sprints (averaged 8 lengths)
90 sec rest

then:
Yoga and breathing x 10 min

In the Late PM:
Short walk

Sat: April 21 - Sun: April 22 - Run + Active recovery

Active recovery weekend.

Saturday:
40 min run (sprinted all the big hills)
Yoga x 15 min

Sunday:
Cleaned out garage. Lots of loaded carries.

Fri: April 20, Speedball + Run

Speedball plus run 30 min

Thur: April 19: speedball, kbs

Afternoon: 

Speedball x 30 min (went really hard, fast paced)

In the PM: 

1 x 8 dbl kb press @ 2 x 45 

Then: 

10 rounds: 

2 x dbl kb clean @ 2 x 45

1 x dbl kb press @ 2 x 45 

3 x dbl kb front squat @ 2 x 45 

Then: 

30 x dbl kb c&j @ 2 x 45 AFAP 

(3:38)

Then: cool down 

1 x 20 dbl kb deadlift @ 2 x 45 

1 x 20 halo to slasher @ 1 x 45 

Yoga and foundation drills 

Wed: April 18: run, yoga

Late PM: 

27 min run @ lsd pace 

Then: 

Yoga and foundation drills 

Tue: April 17th, run, kbs, yoga

Late in the PM:
40 min run @ LSD pace

then:
5-1 1h press ladder @ 45# kb (switched on fly, did not put kb down)

then:
3 rounds:
15 swings @ 45
5 goblet squats @ 45
10 x pushups

then: cool down
25 min of yoga, foundation drills and breathing exercises

Mon: April 16th, End < 60

In the PM:
LSD run x 30 min
Yoga x 10 min

Comments:
Crazy day. No time to train until 930pm.

Sat: April 14th - Sun: April 15th - Record Blizzard - Snow Removal

Shoveled snow and played outside with the boys all weekend.

Thur: April 12th - Friday: April 13th - Recovery

Wed: April 11th, 4 Horseman - STRENGTH

In the PM:

Pay the Man

Work up to a heavy deadlift (405#)

then:
5 rounds:
3 x deadlift @ approx 80% (315#)
10 x ring pushups

then:
4 rounds:
5 x dbl kb thrusters (2 rounds @ 60's, 2 rounds @ 45's)
6 x fatgrip pullups

then:
3 rounds:
1 x dbl eagle (5 x dbl kb front squat, 25 yard farmer carry)
10/10 x 1h bench press @ 45

then: cool down
Farmer carries @ 2 x 60's 
Foam roll lower back
Band stretch

Comments:
Bodyweight: 208# (too heavy)

Deadlift felt heavier than it should have but form was pretty solid. Back did not round, upper back is getting stronger.

Lower back is pretty cooked after this.

Tues: April 10th - Recovery

Yoga and relaxed stretching

Couple long hot showers.

Little sleep last night and legs were toast.

Mon: April 9th, 4 Horseman - Power Endurance

During Lunch:

Counting DB like sheep to the rythem of a war drum

AMRAP x 20 min w/ 2 x 30# kbs
4 x stationary lunges (2/2)
5 x push press

then:
8 x 30/30 jingle jangles (averaged 11 cone touches per sprint)

Sun: April 8th - 4 Horseman - Job Specific (F**K)

In the afternoon:

Yoga and breathing x 20 min

then:
Leg blasters
20 x squats
5/5 x lunges
5/5 x jumping lunges
10 x squat jumps
10 x pushups

AMRAP x 20 min

then: Immediately after leg blasters
10-1 descending ladder
Pushups
Squats

then: cool down
20 min x yoga and box breathing

Comments:
Legs are going to be sore tomorrow....

Sat: April 7th - 4 horseman - rest

Rest and recovery

Fri: April 6th - 4 horseman - recovery

Yoga and joint mobility

in the PM:
Relax into stretch

Wed: April 4th, 4 Horseman - Recovery day

Stretching and joint mobility throughout the day

Shovel snow after April snow storm with my boys (heavy wet snow)

Ate a lot. Too much sugar, too much coffee.

Thurs: April 5th 4 horseman - STRENGTH

Over Lunch:

TONGUE LASHING

Relaxed stretching to warm up

then:
Work up to a heavy standing military press (155# PR)

then:
6 rounds:
3 x military press @ 75% (115#)
10m OH walking lunge @ 45# plate overhead

then:
5 rounds:
5 x Curtis P @ 2 x 30# kbs
8 x chinups
(10:00 flat)

then: cool down
6 min x cook drill carries @ 2 x 30# kbs

Tue: April 3rd - 4 horseman - STRENGTH

In the PM:
Warm up:
5 deadlift @ 135, 225
5 bench press @ 135, 155

then:
Well done is better than well said

EMOTM for 10 minutes
3 x deadlift @ 75% (300#)
3 x bench press @ 75% (175#)

then:
10 x 30m sled push (approx EMOTM)

then: cool down
Farmer carries @ 2 x 60# kbs

Mon: April 2 - 4 Horseman - warm up - No SMMF

In the morning:
Joint mobility

Foundation drills

In the afternoon:
3 rounds w/ 45# kb
5 x goblet squat
15 x swing
inchworm out to 10 pushups

then:
5 rounds:
10 x deadlift @ 135
5/5 x 1h c&p @ 45# kb
5 x dhnk chinups

then: cool down
Short relaxed stretch
Coach 90 min of strength and conditioning classes

Sun: April 1st, 4 Horseman - Recovery day

In the AM:
Joint mobility
Foundation drills

In the afternoon:
Yoga x 25 min

Comments:
Ate quite a bit today. Still very sore from the increase in volume. Love training again with is a plus.