Fri: 4/13/16, recharge

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

No training. Super busy / stressful day at work plus cousin came into town so we had him over for dinner.

Thur: 4/12/16, recharge, Es

600am:

Cold shower 

Joint mobility

Then: 

2 x 5 deadlift @ 205# (easy)

5-3-2 1h press @ 65# kb 

10-5-5 goblet squat @ 80# kb 

2 x (3 x 5/5) 1h swing @ 80# kb 

3 x 5 dhnk rafter pullups 

Ab wheel rollouts 

Then: cool down 

Band good mornings 

Band squats 

Upper body band work 

Foundation drills

In the afternoon:
100 x pushups

In the PM:
40 min run @ easy pace
Relaxed stretch

Comments:
Weight: 207#
Run was harder than expected. Had not eaten all day or drank much water. Either way longer duration cardio is in pretty poor condition. 

Wed: 4/11/16, recharge, ES

600am:
Cold shower
Joint mobility
Foundation drills

then:
2 x 5 1h press @ 65# kb
2 x 10 goblet squat @ 80# kb
4 x 10/10 1h swing @ 65#
Ab wheel rollout

Finished up with some ground mobility with the boys.

In the PM:
Joint mobility 

PVC drills (oh squat, dislocates, good mornings)

Then:

Back squat:

3 x 3 @ 225

Deadlift: 

2 x 5 @ 195

3 x 1 @ 315

Bench press: 

3 x 3 @ 185

Tue: 4/10/16, recharge, rest

600am:
Cold shower
Joint mobility
Foundation drills

In the PM:
Build 65# kb w/ 1 x 45# kb and duct taped 2 x 10lb plates

Comments:
Weight: 207#
Absalutely swamped at work. Got home really late, put kids to bed then more work until bed.

Mon: 4/9/16, recharge, rest

630am: (slept in)

Cold shower

Joint mobility

Foundation drills 

In the PM:

Coach private lesson x 60 min 

then:
BSF (sharing night, last night of the year)

Comments:

Weight: 206

Sun: 4/8/16, ES, LSD run

Early AM: outside 

10-5-3-2 x 1h press @ 45# 

3 x 10 goblet squats 

Some crush curls 

Hamstring and hip mobility drills

Then: 

Cold shower 

Then: 

1/2 mile walk to church carrying little son

1/2 mile walk home carrying big son

In the afternoon:

20 min run @ LSD pace 

Then:

6 x 100 yard sprints 

- all < 20 sec 

3 x 5 perfect, slow pullups on soccer goal

Then: relaxed stretch 

5 min walk 

Relaxed stretch 

Sat: 4/7/16, ES, LSD run, bike

630am: 

4 mile bike ride w/ son in carriage cart 

Then:

10-8-6-4-2 x dhnk chin-ups at park 

4 x 5/5 1h c&p @ 45# kb

4 x 10 goblet squats @ 45# kb 

Lots of 1h and 2h swings @ 45# kb 

Then: cool down 

Kb play x 10 min 

Joint mobility x 10 min 

In the afternoon:

28 min run @ easy pace 

- 4 breath count 

Then: cool down 

5 min walk

Cold shower 

Comments: 

Weight: 206

Was a beautiful day outside so scratched the barbell work and took the kb out in the yard in the sunshine and got a good session in. Biking early in the morning felt very good

Fri: 4/6/16, ES, sprints

In the PM: 

5 min run @ easy pace

5 x .23 mile sprint 

- all under 1:20 (sub 6mpm pace)

- 1 min rest 

5 min run @ easy pace to cool down

Then: later 

Back squat: 

1 x 10 @ 165

Military press: 

2 x 5 @ 115

Deadlift:

2 x 5 @ 205

2h swing:

1 x 30 @ 80#

Rafter beam pullups 

10-5-5

Thur: 4/5/16, recharge, ES

630am: 

Cold shower 

Joint mobility

Foundation drills 

Then: 

Deadlift: 

2 x 5 @ 205

Military press:

2 x 5 @ 115

Back squat:

2 x 5 @ 165#

Messed around with som power cleans at 165#

1h swing: 

4 x 10/10 @ 45#

Got in lots of push-ups and mobility work with the boys outside in the hard the rest of the day. 

Wed: 4/4/16, recharge, ES, sprints

600am: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Military press: 

2 x 5 @ 115

Deadlift:

2 x 5 @ 225

Back squat: 

1 x 5 @ 135

2 x 5 @ 185

Pullups: 

4 x 5 dhnk 

1h swings: 

4 x 10/10

Then: 

Dynamic stretch 

60 min coaching private lesson 

Then: 

6 x man-u sprints

- 1 x 120 yard sprint in < 22 sec, jog 120 yards back, start each sprint on the minute. 

- 12 total 120 yard runs 

Then: cool down 

Joint mobility on soccer field 

1 mile walk + play in the park with the family.

Comments: 

Weight: 206 post workout 

Notes: left workout feeling refreshed. Easy strength workouts work really well in my schedule when I am coaching private lessons. Doing the workout pre-lesson really helps to boost energy levels so I can be "on" for the lesson.

Tue: 4/3/16, recharge, push-ups

530am: 

Cold shower 

Joint mobility

Foundation drills 

During the day: 

Push-ups done gtg style

Mon: 4/2/16, recharge, me upper

530am:
Cold shower
Joint mobility
Foundation drills
Upper body band work
3 x 20 perfect pushups

In the PM:
Warm Up:
2 rounds:
10 oh squat @ pvc
10 x good morning @ pvc
10 x dislocate @ pvc

2 rounds:
10 x goblet squat @ 45#
20 x 2h swings @ 45#
1/1 x tgu @ 45#

Then:

5-4-3-2-1 bench press @ 185#

Then: 

8-6-4-2 oh press @ 95#

Then:

30 x  pullup/chin-up 

then:
Dynamic stretch
Coach private lesson x 60 min

Comments:
Weight: 207#
Caught wubbies cold / allergies so feel really run down.

Sun: 4/1/16, recharge, douse

600am: 40 degrees, windy

Douse 2 x 3 gallons 

Joint mobility 

Quiet time 

In the PM: 

8 x 3 deadlift @ 205# (50%)

Sat: 4/30/16, recharge, douse

630am: 42 degrees, windy 

Douse 2 x 5 gallons 

Joint mobility 

Quiet time