Fri: 12/12/14, health and movement

Early AM:
Hot/Cold shower
Joint mobility
Foundation training

Sun: 12/14/14, health & movement

In the afternoon: 

Outside, 48 deg, clouds, fog

Douse 2 x 5 gallon

Joint mobility

Foundation drills 

Sat: 12/13/14, health & movement

In the AM: 

Hot/cold shower 

Power breathing 

Joint mobility 

Foundation and balance drills 

Thur: 12/11/14, s&s 8, coaching

In the PM: 

5 x 10/10 1h swing @ 20kg

1 x (5-1) 1h press @ 20kg 

1 x 25 breathing goblet squats @ 20kg

Then: cool down

Foundation work

RIS (hams, groin, lb)

Hot/cold shower 

Later in the PM: 

Coaching, GAMEDA (won 70-39 against Bethany Academy)

Wed: 12/10/14, h&m, coaching

In the AM:
Hot shower
Joint mobility

In the PM:
Coaching x 120 min

Tue: 12/9/14, basketball, s&s 7, coaching

In the PM: 

Coaching x 2 hours 

Then: 

Steve Nash ahooting drill x 15 min

(>120 makes)

Then: 

5 x 10/10 1h swings @ 45#

2 x 8/8 1h press @ 45#

2 x 8 goblet squat

Then: 

Hot/cold shower 

Mon: 12/8/14, coaching, foundation

In the PM: 

Coaching, GAMEDAY.

Later in the PM:
Some foundation lower back work 

Sun: 12/7/14, s&s 6, basketball, foundation

In the AM: 
Foundation lower back

Then: 

1 x (7-6-5) 1h press @ 45# 

1 x (14-12-10) goblet squat @ 45#

5 x 10/10 1h swing @ 45#

Then: cool down

10-1 strict push-up breathing ladder 

Hot/cold shower

Relaxed stretch 

In the PM: 

Dynamic stretch 

Then: 

60 min of basketball

Sat: 12/6/14, s&s 5

Early afternoon: 

1 x (15-10-5) 1h press @ 20kg 

5 x 10/10 1h swing @ 20kg

1 x (15-10-5) goblet squat 

Fri: 12/5/14, coaching

Early AM: 

Hot/cold shower 

Joint mobility

Dynamic stretch 

PM:

Coaching

Thur: 12/4/14, s&s 4

Early AM:
Hot/Cold shower
Joint mobility
Dynamic stretch

Early Afternoon:
Warm up: General
Joint mobility
then:
2 rounds:
5 x goblet squat @ 20kg
5/5 x halo @ 20kg
10 x supine bridge w/ 3 sec hold at top
then:
5 x 10/10 1h swing @ 20kg
1 x 5/5 windmill @ 20kg
1 x 10/10 1h press @ 20kg
then: cool down
10-1 strict pushup breathing ladder
Hot shower

Late afternoon: 
Coaching x 120 min

Wed: 12/3/14, s&s 3

Early AM: 

Hot/cold shower

Joint mobility

Dynamic stretch 

In the PM: 

Joint mobility

Then: 

5 x goblet squat @ 20kg

5/5 x halos @ 20kg

10 x supine bridge w/ 3 sec hold

--2 rounds

Then: 

5 x 10/10 1h swings @ 20kg

5 x 1/1 reverse TGU 

Then: cool down

5-1 DHNK chin-up ladder 

Relaxed stretch 

Later: 

Coach x 90 min 

Tue: 12/2/14, coaching

Early AM: 

Hot/cold shower

Joint mobility

Dynamic stretch 

In the PM: 

Coaching, game and film review.

Mon: 12/1/14, coaching, BSF

Early AM: 

Hot/cold shower 

Joint mobility

Dynamic stretch 

In the PM: 

Coaching and BSF.