Fri: 2/14/14, str

Phase: Foundation

Objective: Strength

In the PM:

J/M

Deadlift: 2 x 5 x 225#

Bench press: 2 x 5 x 185#

Pull-up: 2 x 5 (slow, deadhang)

2h swing: 1 x 40 @ 20kg

1h swing: 3 x 10/10 @ 20kg

Windmill: 2 x 5/5 @ 20kg

Relaxed stretching

Notes: 

Nutrition: low carb

Comments: bench was harder than it should have been. Deads were easy, pull-ups were from a complete deadhang and were very slow. I actually want to finish this 40 day workout for once. 

Thur: 2/13/14, bw, hoops

Phase: Foundation
Objective: bw work and hoops

In the AM:
100 x pushups

In the PM:
40 min of shooting and tip in. Went 2-1.

Notes:
Nutrition: Decent

Wed: 2/12/14, hoops

Phase: Foundation
Objective: hoops

35 min of shooting and playing tip-in. Went 4-0.

Notes:
Nutrition: Decent
Comments: Did after practice with my pg.

Tue: 2/11/14, Rest

Phase: Foundation
Objective: Rest

Rest day due to work and coaching an away game.

Notes:
Nutrition: Ate more than normal due to feeling a bit run down. Felt good.
Comments: Busy portion of the week is for the most part taken care of. I will be able to get workouts in the next handful of days.

Mon: 2/10/14, rest

Phase: Foundation
Objective: Rest

Rest day due to work, coaching, BSF.

Notes:
Nutrition: Really solid. Minimal throughout the day, big dinner.

Sun: 2/9/14, run, BW

Phase: Foundation

Objective: LSD + bw

In the PM: 

3 mile run @ LSD pace 

Then: 

100 x deadlifts @ 36kg kb

100 x squats 

Then:

Chin-ups: 3 x 5 (slow, very easy)

Push-ups: x 100 (50,20,10,10,10)

Ring body rows: x 50 (15,10,10,10,5)

Janda sit-ups: 3 x 5

Lying oh raises: 1 x 30 @ 14kg kb

Relaxed stretching

*30 sec between all sets, 2 min between excercises. 

Later in the PM:

Relaxed stretching (hamstrings and back)

Notes:

Weight: 198#

Nutrition: very minimal until big healthy dinner.

Comments: good day. Done with my GPP phase which was just a transition phase of sorts while I was busy with work, coaching, housework, BSF and a newborn baby. Moving forward will see a significant amount of running and BW work until my body adjusts to a higher workload again. Once my body adjusts and a good foundation is laid then we will start a new phase and start adding more kettlebell work in.

Sat: 2/8/14, rest, housework

Phase: GPP

Objective: rest and housework

5 hours of housework then rest.

Notes: 

Nutrition: terrible

Comments: cheat day.

Fri: 2/7/14, kb, 4/40

Phase: GPP

Objective: kb 4/40

In the PM:

Chin-ups: 3 x 5 (very strict)

LCCP: 3 x 5/5 @ 20kg

Goblet squat (paused): 1 x 15 @ 20kg

1h swing: 4 x 10/10 @ 20kg (2:16, did not put kb down, switched on the fly)

Windmill: 3 x 5/5 @ 20kg

TGU: 1 x 2/2 @ 20kg

Relaxed stretching (long)

Notes:

Nutrition: not great, very minimal though)

Comments: chin-ups felt really strong and easy. Just took my time, plenty of rest between sets and excercises, focused on high quality reps. All reps were focused, slow and concentrated, had a very zen like feeling to the workout.

Thur: 2/6/14, kb, 3/40

Phase: GPP

Objective: kb 3/40

In the PM: 

5 rounds on the minute:

10 x 2h swings @ 36kg 

5 x chin-ups 

1h dead stop c&p: 3 x 5/5 @ 20kg

Goblet squats (pause and pry at bottom): 1 x 15 @ 20kg 

Windmill: 2 x 5 @ 20kg

Short rest then:

4 rounds:

10 x DARC swings @ 20kg

10 x push-ups (ctd)

Relaxed stretching

Notes:
Nutrition: good. Higher carb day but felt really solid.
Comments: Felt good to get the heart rate up a bit. Short on time so very little rest between sets and exercises. 

Wed: 2/5/14, rest

Phase: GPP
Objective: rest

No workout due to work, coaching and house work.

Notes:
Weight: 198#
Nutrition: solid
Comments: very busy day.

Tue: 2/4/14, sprints, kb, 2/40

Phase: GPP
Objective: Sprints, kb

In the PM:
3 x shuttle runs on 2:00 (basketball court, 5 x down and backs, approx 313 yards) (.58, .58, .58)

then:
Chinups: 2 x 6 (deadhang)
1h press: 2 x 5/5 @ 20kg
Goblet squat: 1 x 25 @ 20kg
2h swing: 1 x 25 @ 36kg
Windmill: 2 x 5/5 @ 20kg

*30 sec rest between all sets and exercises

Notes:
Weight: 201#
Nutrition: Solid, fasted until noon.
Comments: shortening up rest periods to 30 sec between each exercise and set keeps pace and heart rate up.

Mon: 2/3/14, Rest

Phase: GPP
Objective: Rest

Rest day do to work and coaching.

Notes:
Nutrition: Good. Plain turkey sandwiches make me feel great. They sit well and I feel good after eating them.

Sun: 2/2/14, kb, 1/40

Phase: GPP

Objective: kb

During the day: 

10 hours of house work

In the PM:

Chin-ups: 3 x 5 (deadhang)

1h press: 3 x 5/5 @ 20kg

Goblet squat: 1 x 25 @ 20kg

2h swing: 1 x 25 @ 36kg

J/M and relaxed stretching

Notes:
Nutrition: Not great.
Comments: Long day of housework so snuck the kb work in right before bed. 

Sat: 2/1/14, kb

Phase: GPP

Objective: kb work

In the AM:

Windmill: 1 x (6-1) ladder @ 20kg 

1h press: 7 x 5/5 @ 20kg

Chin-ups: 1 x (10-8-6-4-2) ladder

2h swings: 1 x 40 @ 36kg

Extended J/M and relaxed stretching

Notes:

Weight: 198#

Nutrition: decent

Comments: long JM session.