Mon: 4/13/14, Mike Prevost minimalist strength day 1

Early AM: (42 in a row)

Prayer (20 min)

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR ladder 

PM:

1-20kg kb

4 x 5/5 1h c&p (did not put bell down)

4 x 5/5 1h health snatch (did not put bell down)

4 x 5/5 reverse lunge (goblet squat hold)

Some prying goblet squats 

1 x 10 janda sit-ups 

Band good mornings

Shoulder and arms band work

Foundation drills 

Cooled down with cold shower

Later: 

BSF (3 hours) so no time for a run. 

Comments: 

Weight: 207#

Following Mike Prevost's minimalist strength program and adding in steady state running as well to build endurance base. 

Did not put kb down in between snatch and c&p sets, just alternated between hands. 

Need to get a handle on my nutrition. 

Sun: 4/12/15, rchg, housework, end of 40 day challenge

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR 

Church (75 min)

Rest of the day: 

House work. Ceilings and fireplace in basement. 

Comments: 

Completed 40 days in a row of my morning recharge which included: 

Quiet time or time w/ God in some capacity. 

Cold water tempering (cold shower/dousing)

Joint mobility

Foundation lower back drills 

Pushups (either pushup/FLR ladder or 1 bigger set)

- have not been sick at all, weight is at 207#. But feel healthy and mobile. Nutrition has been pretty poor during the time. On to a new 40 day challenge. 

Sat 4/11/15, rchg, housework

Early AM:

Cold shower 

Joint mobility

Foundation drills 

BSF prep (2 hours)

Rest of the day: 

House work. Finishing ceilings and fireplace in basement. 

Fri: 4/10/15, rchg, pm

Early AM:

Quiet time (30 min)

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR ladder

PM: 

22 min run

10 min walk to church

25 min x Steve Nash shooting drill 

Finished up with 18 ft's in a row

10 min walked home to cool off

In the yard: 

4 x 5 pull-ups (tree)

4 x 5 band pushups (green js band)

4 x 10 2h swings @ 80#

Band stretch for flexibility 

Thur: 4/9/15, rchg, pm

530am, 37 degrees, cloudy

Quiet time (60 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder

PM: 

Did a bunch of sets of pushups while playing with junior. 

Later: 

BSF prep (2 hours)

4 x 5 band pushups w/ green js band

4 x 5 pull-ups on tree 

1 x 20 breathing goblet squats @ 45#

4 x 10/10 1h swings @ 45#

1 x 10 janda sit-ups 

Upper body band work 

Foundation drills 

Cold shower 

Wed: 4/8/15, rchg, pm, by, hill sprints

600am, 38 degrees, cloudy 

Quiet time 

Cold shower 

Joint mobility

Foundation drills 

In the PM: Silverwood park 

Steve Nash shooting drill x 20 min 

30 free throws in a row to finish 

Off court: 

3 x 5 pull-ups (30 sec rest)

1 x 40,20,10,5 push-ups 

4 x 10/10 1h swings @ 45#

2 x 5/5 windmill @ 45# 

300 x jump rope 

5 x 50m hill sprints

 

Tue: 4/7/15, rchg, ss, run

600am, 37 degrees, cloudy
Quiet time (30 min)

Cold shower
Joint mobility
Foundation drills

In the PM: 

5 x 10/10 1h swing @ 45#

5 x 1/1 tgu @ 45#

30 min run @ easy pace 

3 x 5 dhnk tree pull-ups 

Cold shower 

Mon: 4/6/15, rchg

 615am, 37 degrees, rain

Quiet time (40 min)
Cold shower
Joint mobility
Foundation drills

Sun: 4/5/15, rchg, kbs

700am, 40 degrees, clear 

Cold shower 

Joint mobility

Foundation drills 

Church (75 min)

After church: home

1-45# kb

2 x (5-3-2) 1h press 

1 x 25 breathing goblet squats 

4 x 10/10 1h swing (did not out kb down)

8-6-4-2 dhnk tree pull-ups 

Arm work w/ bands (elbow rehab)

Comments: 

Fasted from 900pm-530pm then big Easter dinner. 

Sat: 4/4/15, rchg, kbs

545am, 30 degrees, clear

Douse 2 x 5 gallons

Joint mobility

Foundation drills 

Quiet time (20 min)

PM: home 

1-45# kb 

5-3-2 1h press 

1 x 25 breathing goblet squat 

4 x 10/10 1h swing (did not put kb down)

1 x 10 janda sit-ups 

Comments: 

Only coffee w/ some cream until 630 then 1/2 of my sons mini granola bar.

PM: 2 x bowls of meat and pasta at 845pm, stopped eating at 900pm. 

Fri: 4/3/15, rchg, house work

600am, 28 degrees, cloudy

Quiet time (20 min)

Cold shower 

Joint mobility

Foundation drills 

1 x 25 slow strict pushups 

PM: 

Framed in fireplace 

Comments: 

AM: 2 eggs, peppers, cheese, 1 small piece of toast w/ almond butter, black coffee.

Aftr: 2 x cheese tortillas, 1 x almond butter tortilla. 

PM: burger, fries, coke. 

- fast food makes me feel like garbage. Fasting, as hard as it is for me to do and staying away from excess grain and dairy is that to go for me. Must do better at this. Need to drink more water throughout the day. 

Thur: 4/2/15, rchg, kbs, run

630am, 46 degrees, overcast 

Quiet time (20 min)

Cold shower 

Joint mobility

Foundation drills 

PM: house 

1-45# kb

5-1 1h press 

1 x 20 breathing goblet squats 

4 x 10/10 1h swings 

20-18-16-14-12-10 2h swings 

Later in the PM: 

23 min run @ easy pace 

2 x 5 dhnk tree pull-ups (4 count pause)

1 x 10 janda sit-ups 

Cold shower 

Joint mobility

Foundation drills 

Comments: 

AM: yogurt, banana, black coffee

Aftr: salad, kale, chicken, berries.

Aftr: 2 pieces of moms homemade lemon cake.

PM: chicken, peppers, cheese, avacados

Late PM: yogurt and blueberries.

Have not ate any grain the last couple days, had some today and didn't feel to bad, just a bit lethargic. Joints do feel better with no grain in diet.

Wed: 4/1/15, rch, bb, kbs, run

6:30am, 46 degrees, clear

Quiet time x 35 min

Cold shower 

Joint mobility

Foundation drills

1 x 20 strict slow pushups

PM: park by work, 75 degrees, sun, windy

Steve Nash shooting drill x 30 min

Off court, by the creek

1-45# kb

2 x 5/5 1h press

1 x 20 breathing goblet squats (pause)

4 x 10/10 1h swing

4 x 10 2h swing

Later in PM: 

20 min run @ easy pace 

2 x 5 dhnk pull-ups (3 sec pauses)

1 x 15 kneeling ab wheel rollout 

Cold shower 

Joint mobility

Foundation drills 

Breathing drills 

Comments: 

AM: tablespoon of peanut butter, black coffee.

Aftrn: egg salad, apple, protein shake.

PM: 1/2lb burger, pepper, cheese, salsa, sour cream stir fry.

Before Bed: yogurt and blueberries
No grain, feel great.  

Tue: 3/31/15, recharge, shoot, kbs

530am, 34 degrees, clear 

Quiet time (40 min)

Cold shower 

Power breathing x 3

Joint mobility 

Foundation drills 

PM: Silverwood Park, 64 degrees, sunny

Steve Nash shooting drill x 25 min

Ball handling drills and skills x 5 min

Joint mobility

2 x 5/5 1h press @ 45#

1 x 20 breathing goblet squat @ 45# (pause)

4 x 10/10 1h swings @ 45#

4 x 10 2h swings @ 45#

2 x 5/5 windmill @ 45#

Foundation drills 

Suitcase carry back to truck 

Comments:

AM: coffee w/ cream, banana, organic almond butter, cream cheese

Aftrn: kale, pulled chicken, berries, raisins, protein shake

PM: 1 labat blue, 2.5 pork chops, salad w/ fruit and poppyseed dressing, broccoli, homemade sweet potatoe fries.

(Ears really red, either from beer, salad dressing or ketchup) 

Second day with little to no grain. Feel really good.