Monday: Strength

Warm Up:
50 x squats
25 x pullups
50 x pushups
50 x situps

Deadlift
2 x 5 x 245#

Press:
2 x 5 x 135#

Leg press:
150 x 2 pps

Comments:
Short. Not a lot of time. I have even swamped lately with family and coaching and training has suffered.

Thursday - Sunday: Rest

Sick, Rest. Sleep was most important.

Wednesday: Rest

Rest due to work, coaching, family. Needed family time tonight so training took a backseat.

Tuesday: Strength

Phase: Base

Emphasis: Strength

Warm Up:

2 x 20 squats

2 x 8 pullups (strict)

2 x 5 goblet squat @ 75#

2 x 15 swings @ 45#

then:

Deadlift:

3 x 2 x 315# (80% 1rm)

1 x 12 x 225# (57% 1rm, easy)

then: 

1 arm press:

3 x 3 x 60# db

then: Durability

1 x 60 situps

Joint mobility

Comments:

The deadlifts done at 80% of my max were more difficult than I thought. I need to keep my shoulders back and improve upper back strength. Volume deadlifts were light and fast with no bounce. 

Monday: Rest

Rest due to work, coaching and BSF.

Sunday: Aerobic

Phase: Base
Emphasis: Aerobic

110 min run
(6-10 inches of snow, 32 degrees)

Comments:
Thick snowfall today so I ran to Baker Park and ran on trails.

Saturday: Rest

Friday: Strength Endurance

Phase: Base
Emphasis: Strength Endurance test

Warm up:
2 x 15 squat
2 x 10 chinup (strict)
2 x 5 goblet squat @ 75#
2 x 15 swing @ 45#

Then:
Back squat:
1 x 25 x BW (205#)

Press:
5 x 2 x 135 (fast)

Then: cool down
Joint mobility
Coached basketball game

Comments:
Met my back squat standard. Depth could improve a bit, but pleased with the outcome. Went up easier than expected.

Thursday: Aerobic

Phase: Base
Emphasis: Aerobic

20 min run
20 min fast hike

(40 min total)

Comments:
Easing into things still. Race day is May 18th. Planning on training for this one correctly.

Wednesday: Strength

Phase: Base
Emphasis: Strength

Warm up:
3 x 20 squats
3 x 8 pullups (strict)
2 x 10 ohs @ 45#
2 x 15 swings @ 45#

Then:
Deadlift
3 x 3 x 275#
10 x 1 x 315#
1 x 25 x 225#

Then: cool down
120 min basketball practice

Comments:
Weight at 200#. Felt great today. Killed the set of 25 deadlifts. All were deadstop with no bounce. Went up light and fast.

Tuesday: Rest

Rest day due to schedule. The high school basketball team I coach had an away game tonight so we traveled  across town.

6:00am - 4:30 pm - Work
Rest of the night was spend in a gym. Did not get home until after 10:00 pm.

Comments:
Took my rest day today so the rest of the week will be pretty tough training wise.

Monday: Recovery

Phase: Base
Emphasis: Recovery

20 minutes of basketball w/ my team

Warm Up:
Joint Mobility

then:
100 x swings @ 45#
100 x hindu squats (2:57)
40 x chinups (strict)

Then: Durability
Joint mobility (lots of hip mobility work)

Comments:
Body weight at 201#. Slowly coming down. Nutrition has been rock solid lately. Tomorrow I will have to reschedule my strength work due to travel for basketball games so I will have to take a rest day or another light recovery day Tuesday. I still have 3 x aerobic days, 1 strength day and 1 power endurance day left this week.

Sunday: Aerobic

Phase: Base
Emphasis: Aerobic

72 min run @ easy pace

Then: Durability
20 x goblet squat @ 45# kb
50 x swing @ 45# kb
50 x pushup (strict)

Then: later
60 min hike w/ 40# vest
(first 30 min alternated walk/run)

Comments:
Easing into things after a long endurance layoff. Felt good to get outside and enjoy the day.

Saturday: Rest