Fri: 3/11/15, hoops, bike ride, pullups

In the PM: 

Steve Nash shooting drill x 25 min 

Then: 

60 min bike ride hauling wubbs in the buggy

Stopped at a park and did 40 pullups

Then: 

Cleaned our garage and set up a workout space. 

Comments:

Weight: 198

Thur: 3/10/16, recharge, easy strength

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
2 x 8/8 dbl kb press @ 2 x 20kg
2 x 5 dbl kb front squat @ 2 x 20kg
2 x 5 deadlift @ 225#
2 x 5 dhnk tree pullups
1 loop around the yard farmer carry @ 2 x 20kg

Comments:
Weight: 198#
Trained outside. Felt great.

Wed: 3/9/16, recharge

Early AM:

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the PM:
Took the wife on a date to make up for missing Valentines day with the flu so no training.

Comments:
Weight: 197.2
Body finally feels back to normal. Time to get going. 

Tue: 3/8/16, recharge, kbs, deads

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

5 rounds @ 2 x 20kg kb

3 x cleans

2 x press

3 x front squat 

Then:

20-15-10 double kb swing @ 2 x 20kg

Then: 

2 x 5 deadlift @ 225#

Standing ab wheel rollout practice 

Mon: 3/7/16, recharge,

Early AM:
Cold shower
Joint mobility

In the PM:
BSF x 120 min

Sun: 3/6/16, recharge, kbs

Early AM: 

Long joint mobility

Foundation drills 

Then: 

2 x 5 1h press @ 20kg 

1 x 20 goblet squat @ 20kg 

1 x 50 2h swing @ 20kg 

Comments: 

Day 3 stoss therapy. Working great. 12k iu's vit d. 

Sat: 3/5/16, recharge, kbs

Early AM: 

Cold shower 

Joint mobility (long, 28 reps each)

Foundation drills 

In the PM:

2 x 5/5 1h c&p @ 20kg

2 x 10 goblet squat @ 20kg 

3 x 10/10 1h swing @ 20kg 

Comments: 

4k mg fish oil 

12k iu vit d 

4 x zinc/mag/cal 

Ate healthy. Finally turned corner and no flu. 

Fri: 3/4/16, recharge, sick

Early AM: 

Recharge 

Sick rest of day. 

Thur: 3/3/16, short recharge, sick

800am: (10 hours of great sleep)
Cold shower
Joint mobility (shortened, body is achy)

then:
Streams in the Desert
Journal

In the afternoon:
4 hour nap

In the PM:
went to bed early, got another 9 hours of sleep.

Comments:
Sick again, rest helped. I tried taking 10k IU of vitamin d yesterday and also today, seemed to help. Lots of sleep. No upset stomach yet which is good. Just aches and fatigue.

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#