Fri: 4/11 - Sun: 4/13

Construction work at house all weekend. Long days, lots of work. 

Thur: 4/10/14, 7/40

5:30am
Quiet time
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Joint mobility
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2 x 5 strict pullups (super easy)
2 x 5/5 1h press @ 20kg (super easy)
2 x 5/5 crossover deadlift @ 36kg
2 x 5 goblet squat @ 36kg
1 x 25 2h swing @ 36kg
1 x 10 kneeling ab wheel
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Stretch

Hot shower (loose up lower back)

In the PM:

60 min of basketball (30 min individual shooting work, 30 min 5v5 full court live work)

Notes: 

Back has been a bit tight lately. Limiting grains leans me out very quickly. Wind was fine in the live work.

Wed: 4/9/14, 6/40

5:30am

Quiet time

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Joint mobility

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2 x 5 strict pull-up

2 x 5/5 1h press @ 20kg

2 x 5/5 crossover deadlift @ 36kg

2 x 5 goblet squat @ 36kg

1 x 25 2h swing @ 36kg (easy)

1 x 10 kneeling ab wheel rollout (very easy)

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Stretch

In the PM: 

30 min run 

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Stretch

Notes:

No grain. Feel awesome. 

Tue: 4/8/14, 5/40

6:00am
Quiet time

In the PM:

30 min basketball

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2 x 5 strict pullups

2 x 5/5 1h press @ 20kg

2 x 5/5 crossover deadlift @ 36kg

2 x 5 goblet squat @ 36kg

1 x 25 2h swing @ 36kg

1 x 10 kneeling ab wheel

Notes:

Did in evening due to baby not cooperating this am.
Nutrition was solid and minimal. Limited grains.

Mon: 4/7/14, 4/40

5:30am

Quiet time
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Douse 5 gallons x 3

Joint mobility 

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2 x 6 strict pullups

2 x 6/6 1h press @ 20kg

2 x 6/6 crossover deadlift @ 36 kg

2 x 6 goblet squat @ 36 kg

1 x 25 2h swings @ 36 kg

1 x 10 kneeling ab wheel

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Short walk

Notes:

Nutrition cheat day. Lots of grains, felt like garbage.

Sun: 4/6/14, 3/40

5:30am

2 x 5 strict pull-up

2 x 5/5 1h press @ 20kg

2 x 5/5 crossover deadlift @ 36kg

2 x 5 goblet squat @ 36kg

1 x 25 2h swings @ 36kg

1 x 10 kneeling ab wheel rollouts

Notes: 

5+ hours of housework
Limited grains

Sat: 4/5/14, 2/40

4:30am

Quiet time
-------------------- 

Douse 5 gallons x 3

Joint mobility

--------------------

2 x 5 strict pullups 

2 x 5 1h press @ 20kg

2 x 5 crossover deadlift @ 36kg

2 x 5 goblet squat @ 36kg

1 x 25 2h swing @ 36kg

1 x 10 kneeling ab wheel

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Brief relaxed stretching 

Notes:

6+ hours of house work this afternoon.

Fri: 4/4/14, 1/40

6:30am
Quiet time
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Joint mobility

Static stretching 

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2 x 5 strict pull-up

2 x 5/5 1h military press @ 20kg

2 x 5/5 crossover deadlift @ 36kg

2 x 5 goblet squat @ 20kg

1 x 20 2h swing @ 36kg

1 x 10 kneeling ab wheel

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Relaxed stretching 

Cold shower 

Thur: 4/3/14

4:30am

Cold shower

Power breathing

Joint mobility 

Static stretch 

100 x push-ups 

Quiet time (journal, devotion, read)

In the evening:

35 min shooting workout 

Short relaxed stretch

Notes:

No grain until late PM. Feel great.

Wed: 4/2/14

Daily dozen joint mobility

Power breathing x 3

200 x push-ups
Kneeling ab wheel

Notes:
limited grains. 1 piece of bread and had a small bag of potato chips. Chips don't sit well. 

Tue: 4/1/14

Joint mobility

250 x push-ups 

Kneeling ab wheel

Notes:
No grains

Mon: 3/31/14

Joint mobility
225 x push-up

Kneeling ab wheel

Notes:
Very little grain

Fri: 3/28/14, Str

Chin-ups: 1 x 15, 10 

Goblet squats: 2 x 5 @ 36kg

1h press: 2 x 8/8 @ 20kg

Swings: 1 x 30 @ 36kg

Kneeling ab wheel: 1 x 10

Band pull aparts

Band dislocates 

Band good mornings 

Shoulder complex 

Relaxed stretch @ 10 breath count

Thur: 3/28/14, Skill, Live work

I: Skill
15 min of shooting, focus on catch and shoot.

II: Live work
20 min of live work. We only had 4 players so I had to step in and be the 5th for some full court work with my 7th graders as we played the top 8th grade team. These are a majority of the top 7th and 8th graders in the state with some D1 prospects on the 8th grade team for basketball and football. It felt good to get a good run in.