Thur: May 17th, 2018, apex hills + kb's and hill sprints

In the AM:

Apex Hills x 12 min
short hill sprint
10 x 2h swings @ 60
 - approx 15-18 rounds

then: cool down
Box breathing and kokoro yoga

In the PM:

suitcase carry 60# kb to the hill by soccer field

then:
5 x duku duku's @ 60# kb
 - 5 x goblet squat, run uphill while carrying kb, 10 x swings then carry kb back down. Goal is to now put the kb down during the required rounds.

then:
2 rounds:
5/5 x deadstop kb snatches @ 60
hill sprint

then:
2 rounds:
5/5 x deadstop kb clean @ 60
hill sprint

then:
2 rounds:
8/8 kb push press @ 60
hill sprint

then: cool down
2 x 60/60sec 30m interval sprints (9 full lengths each round)

Sun salutations and breathing excercises

Comments:
had a bit of time after work, too beautiful outside to be in the weightroom. Had to get outside.

Wed: May 16th, 2018 rest

Tuesday, May 15th, 2018 - ES + Litvinovs

In the afternoon:
Sun Salutations + Joint mobility

In the PM:
2 x 5 deadlift @ 245
2 x 5 bench press @ 165
2 x 7 dhnk pullups

then:
3 rounds:
20 swings @ 80# kb
100 yard sprint, last 15 yards straight uphill

then:
Kokoro yoga and breathing

Thursday, May 10th, 2018, BHM

In the PM:

Joint mobility

then:
5-3-2 dbl kb press @ 2 x 60's
 - 150 yard run in between each rung

2 x 5 dbl kb front squat @ 2 x 60's
 - 150 yard run in between each rung

20-18-16-14-12-10-8-6-4-2 x 2h swings @ 60
 - 50 yard run in between each rung

200 yard farmer carry @ 2 x 60's

then: cool down
box breathing x 5 min
Sun salutation A x 3

Comments:
weight: 207 or so
No energy to train after work so went outside with the kettlebells and tried to enjoy the outdoors.

Wed: May 9th, 2018, AR

Swamped day at work.

50 min walk with wife after work

then:
45 min wrestling with a 150# stone in the wife's garden.

Tuesday, May 8th, 2018, the Eagle

In the PM:
The Eagle
8 x dbl kb front squats @ 2 x 45's
30m farmer carry
 - 8 rounds w/out putting kb's down (done in 6:15)

then:
5-1 bench press @ 155
5 x 5 close grip chinups

Monday, May 7th, Speedball, ES, Yoga

AM:
20 min hard speedball game outside. Lots of sprints.

then:
2 x 5 front squat @ 155
2 x 5 bench press @ 155
4 x 4 dhnk slow pullups

then:
Kokoro yoga practice (mindful movement)

Afternoon:
20 min hard speedball game. Lots of sprints.

Sat: May 5th - Sun: May 6 - Active Recovery - Yard Work

Lots of yard work and manual labor outside. Very active, lots of walking and hauling and carrying. Felt great to get some sun and spend time outdoors with the family.

Sunday biked 4-6 miles with the family. I hauled both boys in the buggy, lots of hills....

Fri: May 4th, operator ugly test

PM:

1) front squat amrap @ 185 (10 reps) 

2) bench press amrap @ 185 (10 reps) 

3) deadlift amrap in 60 sec @ 225 (18 reps)

4) 4 x 60/60sec 25m sprints (36 full lengths)

5) amrap strict pull-ups (15 reps)

SCORE: 99 @ bodyweight of 205#

Comments: 

No time for 10 min of 80# sandbag get ups or 3 mile run w/ 25# vest in 30 min. 

Looking at doing this test periodically to test myself and use in conjunction w/ Dan John’s strength standards. 

Thur: May 3rd, Speedball

AM:
45 min speedball (intense game outside, jogs/cuts/sprints)

What it means to be a quiet professional? Rob Shaul - MTI

WHAT DOES IT MEAN TO BE A QUIET PROFESSIONAL? 

1) Service.

Service to your team, your family, your community, your profession. Someone ready to serve. A promise keeper. Reliable. Solid

2) Mission First.

It took me until my 40s (I’m a slow learner…) to realize, “It’s not about me.” I’ve finally matured past the point of chasing individual accolades or accomplishments – and have come to realize these can be as fleeting, and unfulfilling as a shiny new purchase. Turning this corner is incredibly liberating. Ambition, angst, jealousy have faded and with their evaporation has come a growing sense of solace. I’m intense, and have sought this solace, but until my 40’s thought it would come when I’d reached an “acceptable” level of personal accomplishment. Only when I let that go and put the mission, and others, first, have I begun to realize a budding sense of peace.

To be clear. It’s not about you. Accept, understand and embrace this. It’s liberating. 

3) Hard Work.

Quiet professionals are “grinders.” There’s an understanding that huge leaps forward are few and fleeting, and most advancement is evolutionary. Keep grinding, keep improving, keep learning, have patience, and improvement is steady. Daily small steps forward lead to big gains over time. Stop looking for shortcuts and get to work.

4) Understanding the difference between “Experience” and “Wisdom.”

Everyone has experience. Wisdom comes from reflection, admitting and owning mistakes, forgiving yourself, learning and stepping back up to the plate for another swing.

5) Knowing what to do = Easy.
                               Doing it = Hard.

Most of life is fairly simple and direct. Ninety-nine percent of the time we know what the “right” thing to do is. Our overthinking minds and selfish selves will try to confuse things with rationalization, but we know deep down what is right. It’s the doing it that is hard.

Quiet professionals push away the rationalization and focus on the hard truths with clear eyes. They identify the right action and do it.

No one is perfect. When they don’t do the right thing, quiet professionals reflect, learn from it, forgive themselves and look forward intent on future improvement.

6) Humility + Humor.

The more I learn, the less I am sure of. All my 30’s righteousness has been replaced by “it depends” …. and a good laugh at myself.

7) Continual Professional Learning.

Driven not by competitiveness and ambition but by a sincere wish to improve and a strong respect for the profession.

8) Do your Job.

Quietly, consistently, professionally, well. Every day.

9) Don’t get too far from your purpose.

Vacations are fine. Hobbies are nice. But they aren’t your life’s work. Quiet professionals don’t live for the weekend. They find engagement, fulfillment, and joy in their work and it’s never far from the front of their mind.

Work isn’t a burden – it’s part of who you are – and enriches your life and the lives of the others you serve through it. 

10) Embrace the suck.

Life is not fair. Everything worth doing is hard. There’s often no light at the end of the tunnel. Don’t whine. Don’t bemoan. Embrace it, smile, and soldier on.

11) Resilience.

You’ve got to be able to shake it off and get back in the saddle. This takes grit, but also forgiveness (mostly of yourself), humility, and likely more work on the fundamentals.

12) Living a life of adventure and enthusiasm.

You don’t need to climb Everest, ride your motorcycle to Chile, or raft the Yukon for “real” adventure. Strive to find adventure every day – start a business, parent a child, coach a team, change careers, write a book. What makes “adventure” exciting is the uncertainty of the outcome and the richness of the journey along the way. All adventure takes a “jump” into the unknown. Make those jumps, and do so with vigor and enthusiasm. Have some damn spirit! …..  It will keep you young and life exciting.

13) Gratitude.

Professional and private. Much easier when you are able to live in the present – and truly appreciate how fortunate you are and how amazing your life is and the people in your life are.

Wed: May 2nd, Rest day (unplanned)

Rest day. Unplanned as the day and work/family time got ahead of me.

Tue: May 1st, Speedball,

Afternoon:
30 min of Speedball in gym (barefoot, lots of sprints)

1 hour later:

30 min of speedball (intense game, lots of sprints)

Comments:
60 min total of intense jogs/cuts/sprints

Mon: April 30th, 2018, Jones Crawl, pulls

In the PM:

3 rounds:
10 x deadlift @ 115% bw (225#)
25 box jumps on med box @ SW (full extension @ top, step down each rep)
(7:58)

then: cool down
1-4-4-1 pullup ladder
1-4-4-1 chinup ladder