Wed: 1/14/15, push-ups, shooting, coaching

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM:

Joint mobility

Dynamic stretch 

10 min x Steve Nash shooting drill

90 min x coaching 

Before bed: 

100 x push-ups 

Sleep: 

6.5 hours

Nutrition: 

Weight: 196#

Coffee with cream in am. Broccoli salad and pork for lunch, pasta in pm. 

Comments: 

Busy with work family and coaching this week. 

Tue: 1/13/15, push-ups, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

During the day:
100 x push-ups

PM: 

coach, game day x 4 hours

Sleep:
7 hours

Nutrition:
Weight: 196#
Peanut butter sandwich, 2 cups of coffee in am. broccoli salad and some yogurt for lunch, burger, fries and pop for dinner on way home from game. Tasted good while I ate it, felt like garbage after.

Comments:

Work then travel to away game. 

Mon: 1/12/15, push-ups, core cluster

Early AM:
Cold shower
Joint mobility
Foundation drills

PM: 

90 min x coaching 

Before bed: 

100 x pushups
150 x core cluster

Sleep:
8.5 hours

Nutrition:
Weight @ 197.5#
Small coffee with cream, half a morning bun and vit c packet early am. Caesar salad wrap chips and cookie for lunch and eggs turkey and cheese for dinner with vit c packet.

Comments:
No time for any real training. Work, coaching, BSF, family time.

Sun: 1/11/15, kbs, bw,

Early AM: 

4 x 10/10 1h swing @ 45#

1 x (5-1) 1h press ladder @ 45#

2 x 5 dbl kb front squat @ 2 x 45#

2 x (10-8-6-4-2) push-up/FLR ladder

Sit-ups and leg raises 

Cooled down with batwing holds and farmer carry holds w/ 2 x 45# kbs and then band work for flexibility. 

Later in AM: 

Cold shower 

Joint mobility

Foundation drills for lower back

Sleep: 

8.5 hours 

Nutrition: 

Weight at 197.4#. 

Had 4 cups of coffee and vit c packet in the AM, some turkey and cheese and small chocolate for lunch. Pasta and veggies for dinner. 

Sat: 1/10/15, sick, BSF, coach

BSF in the early AM for 3 hours, coaching game day commitments for 3.5 hours then spent evening with family trying to get everyone healthy. 

Fri: 1/9/15, sick, coach

Still fighting off flu with the family. Coached practice for 90 min.

Thur: flu, coach

Flu, coached but still sick. 

Tue/Wed: flu

Flu. Bad.

Mon: 1/5/15, rebuild day 11

Afternoon: 
BSF prep for lecture tonight.

Sun: 1/4/15, rebuild day 10, recovery

In the AM: 

Cold shower 

Joint mobility

Foundation drills 

Afternoon: 

30 min walk @ fast pace, 0 degrees. 

Nutrition:
Ate some toast with peanut butter for breakfast, chips and cheese for lunch and chicken noodle soup and a grilled cheese for dinner. Had a couple gatorades and lots of water in between. Taking care of sick wife and son this weekend.

Sleep: 

Got 8 hours from 930pm-530am. 

Sat: 1/3/15, rebuild day 9, bw, kbs, housework

In the AM: 

2 hours BSF training on Leviticus. 

Later in the AM: 

6 hours of housework in the basement. Dad and I put in insulation, moisture barriers, some sheetrock then messed around with electrical and air ducts. 

In the PM:

1 x (25-20-15-10-8-6-4-2) push-up ladder 

1 x (10-1) kb row ladder @ 45#

2 x 5 prying goblet squat @ 45#

4 x 10/10 1h swing @ 45#

Cold shower and foundation drills to cool down

Nutrition: 

Had a couple cups of coffee for breakfast, a turkey sandwich, chips and a coke for lunch and soup, bread and a oaky for dinner.

Sleep: 

Only got 5 hours because Junior was sick with a high fever. 

Fri: 1/2/15, rebuild day 8, coaching, housework

AM: 

5 hours of housework 

PM: 

4 hours coaching (game day)

Thur: 1/1/15, rebuild day 7, rest, coach

120 min of coaching 

Wed: 12/31/14, rebuild day 6, bw, kbs, sprint

Early AM: 

Cold shower

Joint mobility

Dynamic stretch

1 x (6-1) chin-up breathing ladder

1 x (25-20-15-10-5) push-up ladder

3 x 10/10 1h swing @ 45#

5-1 down and back sprint ladder

*1 min rest between rungs

Band good mornings, stretch and foundation drills to cool down.

Grabbed some water and a coffee then 120 min of coaching.