Fri: 8/14/15, recovery

630am:

Quiet time 

- streams in the desert 

- homiletics (James 5)

- journal 

Then: 

Recharge: 

- cold shower 

- joint mobility

- foundation drills 

- 1 x 30 pushups 

In the PM: 

Joint mobility 

- extended after long car ride up north

Then: 

30 x chin-ups (sets of 5 on dock canopy)

Notes: 

- body: calves and hamstrings are pretty sore from sprints in vibrams yesterday.

- weight: 198#

- nutrition: didn't necessarily eat poorly just ate more than normal and didn't mind portions. Today was a recovery day anyways so I'm not to worried about it. 

Thur: 8/13/15, sprint work, upper

600am: 

Quiet time 

Recharge 

In the late afternoon: 

4 x 1 excelsior lap 

- 1:35 on 1st as wu, next 3 all <1:20

- 1 min rest between each sprint

2 x 2 laps 

- <2:40 on each 

- 2 min rest between each sprint 

Then: cool down 

Finished up w/ a slow 10 min walk, some joint mobility and foundation drills to cool down. 

Later in PM: 

Dynamic stretch 

60 min private basketball lesson

Then: 

2 x (5-1) dbl kb press @ 2 x 20kg 

3 x 3/3 1h press @ 20kg

1h and 2h swings to cool down

Notes: 

- 198# this morning upon wake up. 

- 85 degrees and humid during run.

- body a bit tired. Will take a light day tmrw.

Wed: 8/12/15, hill sprints, lsd run, lower density

530am: 

Quiet time

Morning recharge 

In the PM: 

4 x hill sprints w/ 2:30/3:00 rest (walk down hill)

- 1:07, 1:05, 55, 58)

- cues: 1 breath/4 steps, small quick steps, head down, chest up.

Then: 

20 min run @ easy pace to cool down

Then: 

10 x 2/2 1h swing @ 36kg

8 x 5 2h swing @ 36kg (snappy)

2 x 5 paused kb fs @ 2 x 20kg 

Then: 

Quick stretch and cold shower to cool off

Notes: 

Another good session. 

Weight @ 199# this morning.

Tue: 8/11/15, run, upper density

In the AM: 

Quiet time 

Then: 

Cold shower 

Mobility

In the PM: 

30 min run 

- 15 min @ easy pace 

- 15 min w/ some long hard uphill digs

- 4 count breathing the whole way.

Then: 

4 x (1-3) tree pullups 

50/20 c&p @ 2 x 20kg kbs 

- hit 50 reps @ 15 min then shut it down

dbl kb cleans

farmers walks

Finished up w/ a cold shower.

Later in the PM: 

Spent a couple hours w/ dad working on hanging lights, hanging knobs on woodwork and miscel work finishing up the basement.

Notes: 

Weight: 197.4 post workout 

Rare day when run felt awesome, body felt awesome, workout felt awesome. Everything seemed to click. 

Mon: 8/10/15, tree work

Early AM:
Cold shower
Joint mobility
30 min walk w/ wubbs

In the PM: 

Spent 2.5 hours after work felling a large ash tree in the backyard. Cutting up branches, dragging branches to a large pile and lifting/hauling large logs into a pile. Worked up a good sweat and worked at a fast clip.

Finished up w/ a cold shower and some joint mobility. 

Weight: 199#

Sun: 8/9/15, sick, recovery

Recovery day again. Worked outside and went for a few walks. Picked some fresh vegetables from the community garden and ate them for dinner. Lots of cold showers and got about 10 min of joint mobility work in.

Weight: 198#

Sat: 8/8/15, sick, recovery

Recovery day. Getting over the flu so took it easy. Worked outside a bit in the yard and went on a couple short walks with the family. Finally able to eat some food.

Fri: 8/7/15, sick

10 hours of sleep.

Cold showers every couple of hours. Seem to help. 

Thur: 8/6/15, sick

Rough night sleep. Ended up sleeping in until 7 when Wubbs woke up.

Cold showers every couple hours.

Long fast until 6pm. 

Wed: 8/5/15, sick

Early AM
quiet time
recharge

long day at work and feeling really run down w/ flu like symptoms so no training.

Tue: 8/4/15, manual labor

AM: 

Slept in. 

In the PM: 

Cut down tree, split, hauled and tore out stump. Lots of digging and sledge hammer work on stump. 

Then: later

Quiet time 

Then: 

Recharge 

Weight: 202#

Mon: 8/3/15, rest

Rest due to schedule.

Weight: 201 (coming down)

Sun: 8/2/15, lsd run, kb play

AM: 

Cold shower 

Then: 

15 min walk w/ family

Then: 

45 min run @ easy pace. 

- final 800m at fast pace up hill.

Afternoon: 

30 min of kb play in the yard w/ 20kg kb. Got a few complexes in, experimented w/ some new movements and just had fun outside. Pretty much continually moving the whole time. 

Then: 

Long joint mobility session in the sun. 

Sat: 8/1/15, lsd run, upper ladders

In the AM: 

35 min run @ easy pace (hilly)

In the PM: 

10-8-6-4-2 

1h c&p @ 20kg (r/l)

1h bent over row @ 36kg (r,l)

Finished up w/ upper body band work 

Then: 

Cold shower 

J/m 

Foundation drills 

Wedding at night w/ folks from Sweden. Lots of drinks, snus and overall poor nutrition.