Fri: 11/27/15, general health

600am:

Cold shower 

Joint mobility

Foundation drills 

Then: 

Coaching x 2 hours 

In the PM: 

Hike @ Carlos Stste Park x 45 min

Notes: 

200#

Thur: 11/26/15, bw

400am:

Work x 2 hours (drive the route)

Then: 

Cold shower 

Joint mobility

2 x (10-8-6-4-2-1) pushup/FLR ladder 

Wim Hoff breathing x 2

then:
eat, all day.

Notes:
199.7#

Wed: 11/25/15, 40 day workout 10

PM: 

Coaching x 2 hours 

Then:

2 x 5/5 1h press @ 60#

2 x 5/5 1h front squat @ 60#

1 x 50 2h swing @ 60#

Notes: 

202#

Work is crazy. Super busy. Very little free time.

Mon: 11/23/15 - Tue: 11/24/15/15 rest

AM:

Cold shower 

Joint mobility 

PM: 

Coaching x 2 hours 

Notes: 

202#

Work is crazy. 

Sun: 11/22/15, rest/recovery

700am:

Cold shower
Joint mobility
Foundation drills

then:
Church x 90 min

then: the rest of the day
Work
BSF lecture prep
House cleaning
Closet clean-out
Getting organized for baby

Sat: 11/21/15, recovery, rest

600am:

Cold shower 

Joint mobility 

Then: 

BSF training x 90 min 

Then: 

Fall cleaning and house projects the entire rest of the day. Back is really sore. 

Fri: 11/20/15, 40 day workout 9

600am:
Quiet time x 40 min

then:
Cold shower
Joint mobility

3-2-1 x dbl in press @ 2 x 60#

3-2-1 x dbl in front squat @ 2 x 60#

1 x 30 2h swing @ 80# 

1 x 10 ab wheel rollout

In the PM:
Coaching x 120 min

Notes:
200#
Nutrition terrible again. Strength feels awesome, but could be do to calorie surplus. When I was training for 2 mile timed run conditioning test I was not taking in many calories in preparation to get down to a low weight (<197#).  Day 3 of no snus. Terrible.

Thur: 11/19/15, 40 day workout 8

545am:

Quiet time x 30 min 

Then:
Cold shower
Joint mobility

2 x 4/4 1h press @ 60#
2 x 5 goblet squat @ 80#
1 x 30 2h swing @ 80#
1 x 10 ab wheel rollout

In the PM:
Coaching x 120 min

then:
3-2-1 double kb press @ 2 x 60#
3-2-1 double kb front squat @ 2 x 60#
1 x 20 2h outside leg swings @ 2 x 60#
4 x 5/5 1h swings @ 60#
1 x 10 kneeling ab wheel rollout

then: cool down
relax into stretch (long)

Notes: 

201#
Been great getting a quick workout in in the morning. I made another 60# kb tonight so had to play with it a bit before bed. 45# kb w/ 3 x 5# plates duct taped to the sides. Works well for most things, especially dead stop clean and presses and 1h swings. Nice to have some heavier kbs finally. 

Wed: 11/18/15, 40 day workout 7

530am: 

Streams in the Desert 

Homiletics/BSF (Rev 5:6-10)

Journal 

Then: 

Cold shower 

Joint mobility 

2 x 5/5 sldl @ 80#

2 x 3/3 1h press @ 60#

4 x 5/5 1h swing @ 80#

1 x 10 ab wheel rollout 

In the PM: 

1 x 10 bench press @ 155#

1 x 10 deadlift @ 205# (perfect weight)

15 x dhnk pull-ups 

Then: 

Coach x 120 min 

Notes: 

201#

Eating needs to improve. Day 1 of no chew. Rough.

Tue: 11/17/15, 40 day workout 6

600am: 

Homiletics/BSF (Rev 5:1-8)

Journal 

Then: 

2 x 5/5 sldl @ 80#

2 x 3/3 1h press @ 60#

1 x 25 2h swing @ 80#

1 x 10 ab wheel rollout w/ pause 

Then: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Coaching x 120 min

Notes: 

200#

Nutrition poor yet again. Gotta get this fixed. Also need to get back running. Cannot lose all the hard work I put in to pass conditioning test. 

Mon: 11/16/15, rest

530am:

10 min run (dropped car off at shop, jogged home)

Then:

Streams in the Desert 

Homiletics/BSF (Rev 4:1-11)

Journal 

Then: 

Cold shower 

Joint mobility 

In the PM:
Coaching x 90 min

then:
BSF x 120 min

Notes:
200#
Run really woke me up this morning. Felt good to stretch legs out.

Sun: 11/15/15, 40 day workout 5

AM:

Cold shower
Joint mobility
Upper body band work

PM: 

2 x 6/6 sldl @ 80#

2 x 5/5 1h press @ 60#

8/8, 6/6 x 1h row @ 80#

1 x 20/20 1h swing @ 60#

1 x 10 slow ab wheel rollout

then: cool down
Upper body band work x lots of reps
3 x 20 pushups

Later in the PM:
BSF prep x 45 min 

Notes: 

199#

Lots of eating. Super hungry. Nutrition not great but I ate like a horse. 

Sat: 11/14/15, rest

530am: 

Cold shower 

Joint mobility

Then: 

BSF prep x 2 hours 

Notes: 

199#

Fri: 11/13/15, 40 day workout day 4

530am:

Recharge 

In the PM: 

Coaching x 2 hours 

Then: 

2 x 5 paused bench press @ 155#

2 x 5 deadlift @ 225#

2 x 5 dhnk pullups 

1 x 30 2h swings 

1 x 10 ab wheel rollouts 

Notes: 

197#

Busy day. No rest.