Fri: 3/25/16, recharge, SEALFIT day 4

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Warm up: 

5 min run @ easy pace 

Then: work capacity

EMOTM 10 min 

- 1 x sprint @ 85% (all < 23 sec)

Then: cool down 

3 min run @ easy pace 

Pullups ladders in the park 

Lay in the PM:

Hot tub x 5 min 

Sauna x 30 min 

Cold shower 

Comments: 

Sleep: 6 hours 

Weight: 204 

Stressful day at work so swung by the park on the way home and ran some sprints. Sauna and cold shower felt great. 

Thur: 3/24/16, recharge, SEALFIT day 3

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the PM: 

Warm up:

10 x oh squat @ pvc

10 x good morning @ pvc

10 x dislocate @ pvc 

- 2 rounds 

Then: strength 

Deadlift: 

5 x 135, 185, 225, 275, 295 

Then: stamina 

25 x deadlift @ 225

- treat each rep as a single 

- perfect form each rep 

Then: cool down 

30 x dhnk chin-ups 

Band tricep extensions 

Relax into stretch 

Wed: 3/23/16, recharge, SEALFIT Day 2

Early AM: 

Cold shower 

Joint mobility (reps = age)

Founder (long holds)

- major difference in extending the reps and holds on morning recharge. 15 min total. 

In the PM:

Warm up:

10 x oh squat @ pvc 

10 x good morning @ pvc 

10 x dislocate @ pvc

Then: s/e (smmf)

100 x dbl in press @ 2 x 20kg 

Then: work capacity 

15 x dbl kb clean @ 2 x 20kg

15 x burpee 

8 x garage beam pull-up 

- 3 rounds at a fast pace 

Then: cool down 

Oh holds @ 20kg kb

Hot tub x 20 min

Sauna x 20 min 

Finished with a cold shower 

Comments: 

Weight: 205

Sleep: 6 hours 

Notes: s/e portion was fun. Worked in ladders and got a lot of extra cleans in. Work capacity was rough as I have neglected this portion of fitness for a while. Worked at a fast pace and needed a bit to gather myself afterwords. Sauna and hot tub felt great. Active recovery work tmrw.

Tue: 3/22/16, recharge, SEALfit Day 1

Early AM:

Cold shower 

Joint mobility

Founder 

In the PM: 

Warm up:

100 x jump rope

10 x oh squat @ pvc

10 x good morning @ pvc

10 x dislocates @ pvc

- 2 rounds 

then: strength: 

Back squat

Work up to heavy 5's

5 x 210#

5 x 225#

5 x 245#

- 50 x jump rope in between each set

then: stamina

20 x back squat @ 215#

55 x box jumps @ high box (step down)

4 x trips to grip failure farmer carry @ 2 x 60# 

- done as a chipper 

Then: cool down

Upper body band work 

Lower body band stretch 

Later in the PM: 

4 x .23 mile run 

- all <1:20 (6mpm pace)1 min rest between 

5 min run @ easy pace 

Then:

AMRAP 10 min 

1 x sprint down/up front yard hill (approx 20 yards down, 20 yards up)

5 x tree pullups 

10 x 2h swings @ 20kg 

- 8 rounds, form went bad on pullups at round 4.

Then: cool down 

Relaxed stretch 

Cold shower 

Comments:

Weight: 205#

Work capacity was better than expected. Squats felt better the farther I got into the chipper. Pullups were a weak point at night and I kipped quite a few. Grip was pretty fried from farmers carries. Runs were not awesome but far better than expected. Pretty happy with base built up from kettlebell and deadlifts.

Mon: 3/21/16, recharge, easy strength

Early AM: 

Hot shower 

Joint mobility

In the PM: 

2 x 5 deadlift @ 225#

2 x 8 dbl kb press @ 2 x 20kg 

2 x 6 dhnk pullups 

2 x 6 dbl kb front squat @ 2 x 20kg 

Farmer carry around yard @ 2 x 20kg 

Then: 

BSF x 3 hours 

Comments:

Weight: 204 (got away a bit, poor nutrition)

Sun: 3/20/16, recharge

Early AM:

Cold shower 

Joint mobility

Comments:

Weight: 205#

Sat: 3/19/16, recharge, gtg

445am:

Cold shower 

Joint mobility

Foundation drills 

Then: 

5 x dbl kb press @ 2 x 20kg 

5 x dbl kb front squat @ 2 x 20kg 

15 x 2h swings @ 90#

-- 4 rounds gtg during Wichita state game

Then: 

240x push-ups 

- gtg during duke game 

Fri: 3/19/16, recharge

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Comments:

Weight: 202#

Thur: 3/18/16, recharge, LSD run, kbs

Early AM:

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

20 min run @ LSD pace 

Then: 

8-6-4-2-1 1h c&p @ 20kg 

4 x 5 dbl kb press @ 2 x 20kg 

4 x 10 dbl kb swing @ 2 x 20kg

then: cool down
relax into stretch

Comments:
Weight: 200#

Wed: 3/17/16, recharge, lsd run, warm up test

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
20 min run @ lsd pace

then:
8 x dislocates @ pvc
8 x oh squats @ pvc
- 2 rounds

then:
8 x goblet squats @ 20kg
8 x 2h swings @ 20kg
- 2 rounds

then:
Ashtanga yoga
Relax into stretch
Box breathing

Comments:
Weight: 200#
Nutrition not great. Lately it has been solid though.
Testing out a warm up for strength and conditioning class I will be teaching next year. Took 4 min.

Tue: 3/15/16, recharge, lower, density deads, cals, yoga

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the PM: 

8 x oh squat @ pvc 

Hip flexor stretch w/ 5 x pvc dislocates 

- 2 rounds 

Then:

Some pullups, push-ups, sit-ups 

Then: 

Back squat: 

5 x bar, 135, 185

3 x 3 @ 225#

Deadlift: 

8 x 3 @ 245# 

- 1 min rest between, 3 chin-ups, 10 push-ups done during rest 

Then: cool down 

Waiter and suitcase carries @ 50# db

2 x max flr 

Relax into stretch 

Then: later in pm

1-15 2h swing breathing ladder @ 20kg

1-10 goblet squat breathing ladder @ 20kg

2 x 5 janda sit-up 

Then: 

15 min Ashtanga yoga 

Comments: 

Weight: 202#

Lots of work today. Deads felt good.squats felt surprised good as well since I don't back squat often.

Mon: 3/14/16, recharge, LSD run, upper

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:

30 min run @ LSD pace 

Then:

10 x 5 dbl kb press @ 2 x 20kg

10-8-6-4-2 1h kb row @ 20kg w 3 sec pause/squeeze at top

Then: cool down

Swing and snatch practice @ 20kg

Farmer carries @ 2 x 20kg 

Then: 

BSF x 120 min

Comments: 

Weight: 198#

Lower body a bit sore from Saturday's training. Run felt great. 

Sun: 3/13/16, recharge

Early AM:

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

In the PM:
Basketball banquet all night. No time for training. Last basketball commitment until June which will leave more time for training and family time. 

Sat: 3/12/16, recharge, t25, easy strength, LSD run

Early AM: 

Body maintenance 

Cold shower 

Joint mobility 

In the afternoon: 

T25 cardio x 25 min 

Then: 

3 x 5 press @ 95#

3 x 5 dbl kb front squat @ 2 x 20kg 

2 x 5 deadlift @ 225#

Farmer carry around yard @ 2 x 20kg

4 x 10 2h swing @ 90# 

Then: 

30 min run @ LSD pace 

Then: cool down

5 min walk 

Relax into stretch