Wed: 3/2/16, recharge, sauna, sick

330am:

Cold shower 

Joint mobility

Foundation drills 

Then: 

Sauna x 30 min 

- 3 x cold showers in between 

Then: 

Streams in the Desert 

Journal 

BSF lecture prep 

In the PM: 

Hot tub x 12 min 

Sauna x 30 min

- 2 x cold showers in between 

Comments:

Weight: 202#
Sick again. Stuffy nose, aches and some chills. Wife had it bad and was throwing up all night so I had my youngest son and was up all night. Lack of sleep did not help matters. Very frusterated that I cannot stay healthy. If anyone has any ideas or things that work for them to prevent colds and the flu let me know. These past couple weeks have been rough...

Tue: 3/1/16, recharge, easy strength day 1

Early AM:

Cold shower

Joint mobility

Foundation drills 

In the PM:

Dynamic stretch 

Then:

2 x 8 OH squat @ pvc

2 x 8 shoulder dislocates @ pvc 

2 x 10 good mornings @ pvc 

Hip flexor stretch

Then: 

1 x 5 super slow dhnk pullups 

10-8-6-4-2-1 push-up/flr ladder 

Then:

Bench press:

1 x 5 @ 135

2 x 5 @ 155

Front squat:

2 x 5 @ 135

Deadlift:

1 x 5 @ 135

2 x 5 @ 225

Barbell curl 

Slow tricep push-ups 

Then: cool down 

Relaxed stretch 

Notes: 

Lingering cold and family is sick so I'm taking care of the kids. Snuck this in quick. Warm up was great. Need to do this more often. Front squats felt good going off rack vs from clean. Wrists felt a little better. Focusing on dropping straight down. Weight for all was really easy, even when sick. 

New goals moving forward starting March 2016

New goals moving forward:
Deadlift 2 x bw (approx 400#)
Deadlift: 1 x 25 @ 225#
Front Squat: 1.5 x bw (approx 300#)
Back Squat: 20 x bw (1 x 20 @ 200#)
Bench Press: BW x 10 (1 x 10 @ 200#)
Pullups: 1 x 15 @ bw
Run: 1.5 miles in 9 min

Program:
Easy strength to grease groove on movements. Front squats will take the most time as I have not focused on this movement in quite some time. The rest of the standards should not be to tough, just will take some time. Trying to keep bodyweight at approx 200# throughout.

Mon: 2/29/16, recharge, bsf

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
BSF x 120 min

Comments:
Busy day. No training time.

Sun: 2/28/16, recharge, sprints

Early AM:

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

10-8-6-4-2-1 push-up/flr ladder 

1 x 10 kneeling ab wheel rollout 

In the PM:

5 min run @ easy pace

Then: 

8 x 30/30 sprint @ 6mpm pace 

Then: 

5 min run @ easy pace to cool down 

Then: 

30 min sauna 

- 3 x cold showers in between

Comments: 

Weight: 199#

Sat: 2/27/16, recharge

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
BSF prep x 2 hours

In the PM:
Streams in the Desert
Journal

Comments;
Weight: 199#

Fri: 2/26/16, recharge, barbell work

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
Streams in the Desert
Journal
Prayer

In the PM:
2 x 5 military press @ 95# (easy)
2 x 5 front squat @ 135# (legs fine, wrists not used to this)
2 x 5 dhnk pullups

then:
1 x 50 barbell curls @ 45#
10-8-6-4-2-1 pushup/flr ladder

then:
Relaxed stretch

Comments:
Weight: 199#
Have not front squatted with a barbell in a while so form was rusty, legs fine, wrists hurt a bit.

Thur: 2/25/16, recharge, coach

Cold shower
Joint mobility
Foundation drills

then:
Streams in the Desert
Journal
Prayer

In the PM:
Coaching x 3 hours (lost section game so coaching is over for a while)

Comments:
Weight: 198#

Wed: 2/24/16, recharge, push/pull p90x

700am: 

Cold shower 

Joint mobility

Foundation drill

10-8-6-4-2-1 push-up/flr ladder 

In the PM: 

6 x different types of pullups 

15-25 x different types of push-ups 

-- 25 min AMRAP 

then: 

1 x pull-up 

3 x push-ups 

-- 5 min AMRAP (burnout)

Then: 

Coach x 90 min 

Comments: 

Weight: 196.6#

Tagged along with our assistant coach and did p90x push/pull workout. Major pump.

Tue: 2/23/16, recharge, 31/40, coach

600am:
Cold shower
Joint mobility

then:
Streams in the Desert
Journal

In the PM:

Joint mobility 

Then: 

5-3-2 deadlift @ 225, 245, 275

5-3-2 bench press @ 135, 155, 185

2 x 5 goblet squat @ 75#

2 x 5 dhnk pull-up 

Suitcase carries @ 75#

Then:

10 x front raises

10 x lateral raises 

10 x reverse flys 

10 x cuban press 

-- 2 rounds @ 2 x 10# dbs 

Then: 

Band stretching to cool off 

Then: 
Coach x 90 min

Comments:
Weight: 197.8#

Felt good to get back into the swing of things. Slick bar for deadlifts but they went up super easy.

Mon: 2/22/16, recharge, coach, BSF

530am:
Cold shower
Joint mobility
Foundation drills

then:
Streams in the Desert
Journal
BSF lecture prep

In the PM:
Coach x 90 min

then:
BSF x 120 min (lecture)

Comments:
Weight: 197.4#

Fri - Sun: Rest and Recovery

Used these couple days to get caught up with family time and lots of work. Prepping for sections in a week for coaching so practices have been a bit lighter to keep the boys legs fresh.

Got in cold showers, and light joint mobility each day.

Mon: 2/15 - Thur: 2/18 sick flu

Sick with stomach flu. Lost 12 lbs.

Got in cold showers and some light stretching when I wasnt in the bathroom.

Sun: 2/13/16, sick flu

Cold showers throughout day.