Mon: 12/28/15, recharge, coaching, kbs

Wake Up: 600am
Sleep: 7 hours
Weight: 201#

Cold shower
Joint mobility
Foundation drills
1 x 30 slow pushups
Upper body band work

In the PM:
Coaching x 120 min

Then:

2 x 5/5 1h press @ 20kg (slow and smooth)

2 x 5 garage beam pull-ups 

2 x 5 goblet squat @ 36kg (1 sec pause at bottom)

1 x 35 2h swings @ 36kg

1 x 10 ab wheel rollout (1 sec pause at bottom)
 - took about 15 min or so 

Sun: 12/27/15, recharge, walk, kbs

Wake Up: 700am
Sleep: 7 hours
Weight: 202#

Shoveled driveway x 35 min

then:
Joint mobility
1 x 20 pushups w/ wubbs on my back (35#)

In the afternoon:
4.2 mile walk (approx 60 min)

then:
2 x 5 1h press @ 20kg
2 x 5 garage beam pullups
2 x 5 goblet squat @ 36kg w/ 1 sec pause at bottom
5 x 10 2h swing @ 36kg
15 long breath suitcase carry w/ each hand @ 36kg
- 5 deep breaths in between each set and rep

1 x 10 kneeling ab wheel rollout w/ 1 sec pause at bottom
20 deep breath FLR
a bunch of hammer curls
Relaxed stretching

- Whole workout took 20 min. I was moving at a fast clip.

Sat: 12/26/15, recharge, kb press

Wake Up: 600am
Sleep: 11 hours (awesome)
Weight: 200#

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

In the PM:
Lots of kb presses @ 20kg

Fri: 12/25/15, recharge

Wake up: 600am: 

Sleep: 5 hours (restless)

Weight: 200#

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Thur: 12/24/15, recharge

Wake up: 600am

Sleep: 5 hours (wubbs up a lot)

Weight: 200#

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Wed: 12/23/15, bw, sprints

Wake up: 600am

Sleep: 6 hours 

Weight: 200#

Quiet time x 30 min 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

5-4-3-2-1 push-up/flr ladder (super slow)

Upper body band work 

Cold shower 

In the PM: 

5 min run @ easy pace 

8 x 20 sec sprints (8 breath rest)

5 min run @ easy pace 

Then:

3 x 5 beam pull-ups (30 sec rest)

2 x 3/3 1h push-ups (60 sec rest)

3 x 3/3 stair pistols (30 sec rest)

Messed around w/ rolling pistols 

Wall assisted standing ab wheel rollouts

Kneeling ab wheel rollouts

Long relaxed stretch to cool down

Tue: 12/22/15, recharge, coach

Wake Up: 600am
Sleep: 6.5 hours
Weight: 200#

Quiet time x 30 min

Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
5-4-3-2-1 pushup/flr ladder (super slow with long pause at top and bottom, flexed lats hard)
Hot shower

In the PM:
Coaching x 5 hours (home game)

Mon: 12/21/15, frog hops, hoops, sprints

Wake up: 600am

Sleep: 6 hours 

Weight: 200#

Quiet time x 30 min 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Cold shower 

In the PM: 

Coach x 90 min (game prep)

Then: 

2 x 5 wall squat 

2 x 10 squat 

Then: 

6 x 30/30 frog hop (all over 33 reps)

- 4 min of ballhandling with left hand for rest 

3 x 60/30 frog hop (all over 98 reps)

- 4 min of ball handling with left hand for rest

On the court: 

15 min of basketball work
- form shooting, inside out moves to different types of finish.

16 x 12 sec sprint, 8 sec rest (1 x down and back)

Then: cool down 

Relaxed stretching

Sun: 12/20/15, gtg

Wake up: 600am

Sleep: 7 hours 

Weight: 200

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

All w/ 60#kb 

3/3 x 1h c&p 

7 x Goblet squat 

20+ x 2h swing 

- gtg sets throughout the day 

Sat: 12/19/15, GTG

Wake up: 600am

Sleep: 7 hours 

Weight: 199.8

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

All w/ 60#kb 

3/3 x 1h c&p 

7 x Goblet squat 

20+ x 2h swing 

- gtg sets throughout the day 

Fri: 12/18/15, GTG

520am: 

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

GTG rounds @ 60# kb throughout day

1h c&p

goblet squat 

2h swing (25+ reps)

In the PM: 

Coaching x 5 hours (Gameday, got stomped)

Notes: 

202#

Thur: 12/17/15, GTG

600am: (6 hours)

Quiet time x 45 min 

Then:

Cold shower 

Power breathing 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Prayer/breathing 

In the PM: 

Coaching x 60 min 

Then:

All w/ 60# kb 

3/3 x 1h c&p

7 x goblet squat 

10 x 1h swing 

- GTG rounds throughout the night

Notes:

202#

Wed: 12/16/15, recharge

600am:

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder (wubbs on my back for 8-6-4 which made it ALOT tougher haha)
Upper body band work (lots of blood blow)

then:
ultra busy day at work

In the PM:
Coach x 90 min (late practice)

Notes:
200#

Tue: 12/15/16, coaching, recharge

600am:

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM:
Coaching x 4 hours (Away game so drive time included)

then:
Work for 2 hours post game to get caught up.

Notes:
200#
Nutrition needs to improve. Not in-taking very many calories but the quality is not there.