Tue: 1/7/14, Kb

Phase: GPP

Objective: Kb

Workout: 5:30pm

3 rounds @ 1 - 20kg kb

10/10 x 1h swing 

10/10 x Clean 

10/10 x Health snatch 

Then:

2 x (1-5) 1 arm press ladder @ 20kg 

Then: cool down

Notes:

Weight: ?

Nutrition: no fasting. Solid throughout. 

Comments: snuck this before wife went into labor.

Mon: 1/6/14, Kb

Phase: GPP
Objective: Circuit

Workout: 2:00pm (lunch break)

Warm up:

Some SDHP and head cutters @ 14kg

Squats: 1 x 50

1h Swings: 15-10-5 @ 14kg

Then: 

3 x (1-5) neutral grip pull-up ladder

Then: 

Tailpipe variation from Gym Jones 

3 rounds: 

25 x SDHP @ 36kg

2 handed rack hold @ 36kg kb for length it took to complete SDHP.

(7:10 total time)

Then:

4 x (30/30) push press @ 1 x 14kg kb

(30 sec work, 30 rec rest in oh position, switch arms, repeat)

Then: cool down

1h swings: 15-10-5 @ 14 kg

Joint mobility

Relaxed stretching 

Notes:

Weight: 199#
Nutrition: Fasted for 15 hours
Comments: Had to get creative as I had no access to a rower or any equipment outside of my kettlebells today as it was a snow day. Temps were -23 today. 

Sun: 1/5/14, House work

Phase: GPP

Objective: House work

Workout:
House work/renovation: 6.5 hours
(plumbing, wiring ect)

Notes:

Weight: 199#

Nutrition: fasted 14 hours

Comments: Used the weekend as active recovery to get some work in on the house. 

Sat: 1/4/14, House work

Phase: GPP

Objective: House work

Workout:

House work/renovation: 7.5 hours

(Ceilings, gutted bathroom, plumbing)

Notes:

Weight: 198.5#

Nutrition: fasted 15 hours

Comments: manual labor as recovery work

Fri: 1/3/14, P/E

Phase: GPP
Objective: P/E

Workout: 4pm

15 rounds:

12 x stationary lunges 

6/6 x push press @ 30# kb 

(33:22)

Then: 

1 x 100 stationary lunge

1 x 25/25 push press @ 30# kb

Then: cool down

Relaxed stretching and breathing excercises

Notes:
Weight: 198.5
Nutrition:
-Fast: 21 hours 15 min

Notes: good day overall. Legs will be sore tomorrow.

Thur: 1/2/14, breathing ladder

Phase: GPP
Objective: breathing ladder

Workout: 9:00pm
Kb swing breathing ladder
1-18-1 @ 36kg (324 reps in 25:33)
Then:
Push-up/Flr ladder 2 x (1-5-1)
Then: Cool down
Relaxed stretching and breathing exercises

Notes:
Weight: 198.5#
Nutrition:
- 9pm - 12pm: 15 hour fast
- 12pm - 2pm: eating window, chicken wrap, fries, bloody mary, onion rings
- 2pm: eating window closed until tomorrow
Comments: first day of my GPP phase. This will last approx 3 months.

Wed: S/E

AM:

5 rounds: 

50 x squat

25 x push-up 

Then:

Chin-up ladder: 3 x (1-4)

Then:

1h swings: 4 x 10/10 @ 20kg

2h swings: 1 x 25 @ 20kg

Then: cool down

J/M

Pumps

Breathing excercises

PM:
Shoveled snow with a some pullups mixed in. 

Notes: 

Weight: 200#

Nutrition: has been poor over the holidays.

Thur: Str

Training: PM

Warm up:

25 min of 1/2 court basketball 

Then:

Work up to a heavy deadlift (355#)

Then:

Deadlift: 5 x 2 @ 80% (285#)

Then:

4 x 10 hammer curl

4 x 10 rope tricep extension

Then:

75 x 1 arm bent over row @ 40# (each hand, done in a continuous alternating set)

Then: Cool down

Band and static stretching 

Notes:

Weight: 200#

Sleep: 6.5 hours

Tue: 12/17/13

Training:

Warm up: 

1-14kg kb

25 x goblet squat 

25/25 x 1h swing

25 x good morning 

25/25 x halo 

Then: 

Snatch: 5 x 5/5 @ 20kg

Then:

2h swing: 25-20-15-10-5 @ 36kg

Then: 

Goblet squat: 3 x 5 @ 36kg

Pull-up: 3 x 5 on cadence 

Then: cool down

Notes:

Feeling a bit run down. 

Mon: 12/16/13, Rest

Training:

Rest and recovery. Cheat day for nutrition.

Fri: 12/13/13, Str

Sleep: 7 hours
Weight: 198#

J/m

Dynamic stretch

Then: 

Deadlift: 

2 x 3 @ 295#

5-4-3-2-1 @ 225#

Bench press: 50 @ 135#

Then: 

Relaxed stretching 

Notes: 

Smooth reps. Still easing back into it.

Tues: 12/10/13, str

Vitals:
Sleep: 7 hours (11:00pm-6:00am)
Weight: 199#

Training:
Strength
Deadlift:
1 x 8 x 135#
1 x 4 x 185#
1 x 3 x 225#
3 x 3 x 275#

Notes:
Easy and fast.

Mon: 12/9/13, basketball, ICT

Vitals:
Sleep: 6.5 hours (10pm-4:30am)
Weight: 198# (upon waking)

Training:

AM:
60 min of basketball w/ team

PM:
ICT:

1 x 60-45-30-15 sec rounds:

Swings @ 36kg

Squats

Push-ups 

Relaxed stretching

Notes:
Easing back into things.

Thur: 12/5/13

Vitals:
Sleep: 11:30pm-6:00am (6.5 hours)

Weight: 202#

Nutrition: 

Fasted 12.5 hours 

11:30am - small cup of chicken noodle soup
4:30pm - 1/2 bean and lettuce wrap
10:00pm - chicken and wild rice

Training:
Rest due to work and coaching.

Notes:
Slowly leaning out. Focus on minimal food intake has been really solid lately. Trying to eat about 2 meals a day. One at approx 11:30am and the other at about 9:30pm-10:00pm.