Wed: 4/13/16, recharge, DE lower

Early AM:

Cold shower 

Joint mobility

In the PM:
DE Lower

Joint mobility 

Then: 

10 x 3 back squat @ 185# (approx 67% 1rm)

10 x 3 deadlift @ 225 (approx 60% 1rm)

20 x 3 dhnk pullups (super strict)

Then: at home
60 min of yardwork

Then: before bed

Joint mobility 

Box breathing 

Comments: 

Weight: 205#

Body: good 

Notes: stressed. Good workout tho.

Pulls/Chins: 60
Pushups:
Running: 

Tue: 4/12/16, recharge

Recharge only. Swamped again.

Mon: 4/11/16, recharge

Recharge only. Swamped day.

Goals / Area's of Improvement

Prioritize: If it is important, do it every day. If it's not don't do it at all.

Get back to a stable and repeatable morning routine.

Develop a high level of fitness / engine with extremely limited time available.

Biggest bang for your buck excercises:

Tests:

I am not to worried about top end strength, stamin and strength endurance are more important to me.

Objective based training.

Sun: 4/10/16, kb play, recovery

In the AM:
Cold shower
Joint mobility
Foundation drills
Upper body band work

In the afternoon:
KB play w/ 20kg kb

Comments:
Weight: 205
Body: good. felt good to rest.

Sat: 4/9/16, easy strength

In the AM:

8 x oh squat 

8 x back squat 

8 x good morning 

8 x dislocate 

- 2 rounds, all w/ pvc 

Then:

1 x 15 deadlift @ 185#

10-5-3-2 x dbl kb press @ 2 x 45#

3-2-1-1-1 x weighted pullup @ 35#

1 x 25 2h swing @ 90#

1 x 15 goblet squat @ 90#

Comments: 

Weight: 204#

Body: really good. Lots of energy.

Notes: got my recharge done in the afternoon. Slept in a bit later than normal.

Fri: 4/8/16, recharge, easy strength

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the PM: 

5 min run @ medium pace 

1 x 3 laps in excelsior (4:21, shade over 6mom pace)

5 min run @ easy pace 

Then: 

1 x 10 deadlift @ 185#

2 x 5 back squat @ 185#

10-5-3-2 x dbl kb press @ 2 x 45#

1 x 25 2h swing @ 90#

Suitcase carry 90# kb 

Comments: 

Weight: 203#

Body: good 

Notes: cold and heavy head wind on run.have a lot of room to grow until I get the 2 miles in sub 12 min. 1 mile in sub 6 is getting close.

Thur: 4/7/16, recharge, easy strength

Early AM:

Cold shower

Joint mobility

Foundation drills

Upper body band work

In the PM: 

2 x 5 deadlift @ 185#

1 x 12,8 dbl kb press @ 2 x 45#

1 x 8,5,5 dhnk pullups (garage beam)

1 x 25 2h swings @ 90#
1 x 10 goblet squat @ 90#

Comments:
Weight: 203#
Body: Good. A little fatigued.
Notes: pretty light today. Quick training session. 

Wed: 4/6/16, easy strength

500am: 

Joint mobility

Foundation drills 

Upper body band work 

Then: 

10-5-3-2 x dbl kb press @ 2 x 45#

2 x 5,5,3,3 dhnk pullups (garage beam)

1 x 30 2h swing @ 90#

In the PM: 

2 x 5 deadlift @ 205#

2 x 5 back squat @ 185#

Then: 

2 x 8 hammer curl w/ 3 sec squeeze @ 2 x 35#

2 x 20 oh tricep extension @ 35#

Then: 

Farmer carry around garage @ 2 x 45#

Later in the PM: 

2 x hill sprints up big hill 

- 54, 55 sec

- 2:30 rest, walk down hill

Then:

Sauna

Cold shower

Comments:

Weight: 206

Body: good. 

Notes: hill = approx 300 yards straight up. 

Tue: 4/5/16, Easy Strength

Early AM:

Cold shower 

Afternoon:

Brief joint mobility while standing at desk.

In the PM: 

5 x back squat @ 135, 185, 185 

10-5-3-2 dbl kb press @ 2 x 45#

2 x 2 weighted pullups @ 45# 

2 x 5 pullups 

2 x 5 deadlit @ 205#

1 x 20 dbl kb clean @ 2 x 45#

Farmer carry in figure 8 in garage until grip got tired @ 2 x 45#

then:
2 x 260m hill sprint on big steep hill 

- walk down in between

Then: cool down 

Relax into stretch 

Comments: 

Weight: 205#

First time doing weighted pullups. Went up pretty easy.

Mon: 4/4/16, recharge, dmpm

Early AM:
Cold shower
Joint mobility
Foundation drills
Upper body band work

In the PM:
12-8-6-4-2 x dbl kb press @ 2 x 45#

12-8-6-4-2 x dbl kb fs @ 2 x 45#

Rest pause x dbl kb row @ 2 x 45#

Farmer carry around house @ 2 x 45#

Then: 

4 x 10 2h swing @ 90#

Kneeling ab wheel rollout 

Dragon flag practice 

Comments: 

Weight: 203#

Sun: 4/3/16, recharge, dmpm

Early AM:

Hot shower

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Upper body band work 

Then: later in AM

10-5-3-2 x dbl kb press @ 2 x 45#

10-5-3-2 x dbl kb fs @ 2 x 45#

10-5-3-2 x dbl kb batwing row @ 2 x 45#

Farmer carry around house @ 2 x 45#

In the PM:
Hot tub x 10 min
Sauna x 20 min
Cold shower

Comments: 

Farmer carry around the house was tougher than expected. Had to dodge toys, Legos, doors, tight spots in between furniture ect.

Sat: 4/2/16, recharge, LSD, dmpm

Early AM: 

Cold shower 

Joint mobility

Then:

Load and haul heavy furniture

Then:

25 min run @ LSD pace 

- hard digs on long hills 

Then: 

10-8-6-4-2 x chin-ups 

8-6-4 x dbl kb press @ 2 x 45#

8-6-4 x dbl kb fs @ 2 x 45#

Comments: 

Weight: 203#

Fri: 4/1/16, recharge, dmpm

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM:

10-5-3-2 x 1h press @ 45#

2 x 8 dbl kb fs @ 2 x 45#

4 x 10/10 1h swing @ 45#