Wed: 6/11/14, GPP

In the PM:

3 x 300 yard shuttle runs on court (5 down and backs)

(63, 59, 56, 1/1 rest)

10 min Steve Nash shooting drill 

(70 makes)

Coaching x 1 hour

Notes:

Slowly getting back into shape. Feels good to run again. Now that I have a bit more free time and the schedule isn't so busy I will be able to more often.

Tue: 6/10/14, GPP

In the PM:

Joint mobility

Dynamic stretch

2 rounds:

5 x strict pullups

200 yard sprint 

5 x 1h press @ 20kg

200 yard sprint 

10 x goblet squat @ 20kg 

200 yard sprint

(9:21)

3 x 10/10 1h swing @ 20kg

8 x 100 yard sprints (22 sec on/22 sec rest)

Later in the PM:

Coached x 1 hour

Housework x 3 hours

Notes: 

Done on soccer field. Sprints were done barefoot, 22 sec to run the length of field, 22 sec rest, repeat x 8. Nutrition getting better. 

Mon: 6/9/14, Str, end, coach

In the PM:

Warm up: 

200 x jump rope 

Joint mobility

Kb drills @ 20kg

Strength:

Bench press (r/p): 9,4,2 @ 185#

4 rounds: 

3 x strict press @ 115#

90 sec bike @ medium pace

Strict pullups: 4 x 6 (EMOTM)

Work capacity: 

3 x 300 yard shuttle runs on court (1/1 rest)

(65 sec, 60 sec, 56 sec)

Endurance:

25 min bike @ medium pace

Then: 

Coached 2 hours

Later in the PM:

Durability:
Cold shower

Relaxed stretch

Notes:
Presses were supposed to be at 135# but I could only get 1 round so I dropped to 115#. Ran a little short on time so had to skip 1 arm rows, rode the bike to help recover from sprints while monitoring open gym. I have lost a lot of strength in my time away from barbells while working on the house. 

Sun: 6/8/14, rest, housework

All day:
Housework outside, window work, glazing, priming.

Sat: 6/7/14, rest

Rest and housework

Fri: 6/6/14, GPP

In the PM:

Warm up: 

Joint mobility

1h kb complex @ 20kg

Work capacity: 

10 rounds AFAP:

5 x pull-up 

10 x push-up 

15 x squat

Durability: 

Window work at house

Outside work around house , lots of movement. 

Thur: 6/5/14, rest

In the PM: 

4 hour basketball banquet so no training today. 

Wed: 6/4/14, strength, coaching

In the PM:

Warm up:

None

Strength:

AFAP w/ good form (belted)

5 x deadlift @ 245#

25 x back squat @ 205#

5 x deadlift @ 245#

25 x back squat @ 155#

5 x deadlift @ 245#

Stamina:

50 x leg press @ 3pps

Durability:

Band stretch

Later in the PM:

3 hours coaching basketball 

- 60 min private lesson

- 120 min coaching group 

Notes:

Limited food intake due to work schedule. Had to turn strength portion into a circuit bc I only had 20 min of access to barbells. This felt really good today. Deads were really quick.

Tue: 6/3/14, GPP, basketball, coaching

In the PM:

Warm up:

Joint mobility 

3 rounds:

5 x pullups

10 x push-ups

15 x squats

Work capacity: 

30 x kb snatch (each arm) @ 20kg

(2:24)

Stamina:

All w/ 1 x 20kg kb, alternating hands, cannot put kb down

25 yard 1h oh lunge (uphill)

25 yard 1h suitcase carry (downhill)

25 yard 1h oh lunge (uphill)

25 yard 1h suitcase carry (downhill)

25 yard 1h clean carry (uphill and downhill)

25 yard 1h clean carry (uphill and downhill)

25 yard 1h oh carry (uphill and downhill)

25 yard 1h oh carry (uphill and downhill)

(300 yards of total loaded carries, 150 uphill, 150 downhill)

1 x 100 x DARC swings 

Durability: 

20 min Steve Nash shooting workout 

30 min 4v4 full court

Then:

60 min coaching basketball

Mon: 6/2/14, basketball, coaching

In the PM:
10 min Steve Nash shooting drill

Coached basketball for 2 hours.

Sun: 6/1/14, housework

All day:
11 hours of housework. Final move in day.

Comments:
Inside of home is finished and livable. Spent Sunday night at house and will be living there from now on. Now on to outside work of: prepping for painting, painting, carpentry work, window replacements ect. Summer basketball starts so I will have access to the gym more frequently to make training a bit more regular.

Sat: 5/31/14, housework

All day:
11 hours of housework

Fri: 5/30/14, housework

All day:
16 hours of housework.

Thur: 5/29/14, housework

In the PM:
5 hours of housework.