Fri: 5/27/16, recharge, ES

Early AM: 

10-5-5 1h c&p @ 45 

2 x 12 goblet squat @ 45

4 x 10/10 2h swing @ 45 

Then: 

Cold shower 

Joint mobility 

In the PM: 

Joint mobility and band work

Thur: 5/26/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

Upper body band work 

Then: outside 

3 x 5/5 1h press @ 45 

8/8, 6/6, 5/5, 5/5 health snatch @ 45 (form practice)

10-5-5 rafter beam pullup 

2 x 5 deadlift @ 205

2 x 10 narrow stance goblet squat @ 45 (really pushed knees out)

Wed: 4/24/16, recharge, Es

In the AM: 

Cold shower 

Joint mobility

Foundation drills 

Then:

10-5-5 1h press @ 45

2 x 10 goblet squat @ 45 

4 x 10/10 1h swing @ 4

In the PM: 

15 min x Steve Nash shooting drill (fast)

Then: 

Dynamic stretch 

60 min coach private basketball lesson

Tue: 4/23/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the PM: 

6-5-4-3-2-1 1h press @ 45 kb

10-8-6-4-2 1h row @ 45 kb 

2 x (5-5-5) fs x right, gs, fs x left @ 45 kb

4 x 10/10 1h swing @ 45 kb 

1 x 10 ab wheel rollout w/ pause 

60 sec max sit-ups (48)

Then:

1 x 30 2h swings @ 80 kb 

10-5-5 x rafter pullups 

2 x 5 deadlift @ 205

Then:

Steve Nash shooting drill x 20 min 

Form work x 5 min 

Comments: 

Weight: 206

Notes: absolutely crazy week with work, family wedding, taking care of kids ect... Not enough hours in a day and feel like I'm chasing my tail a lot.

Mon: 4/23/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility

In the PM: 

12,5 d deadlift @ 205

10-5-3-2 x 1h press @ 45 kb 

Sun: 4/22/16, recharge, pool day

Recharge then spent the entire day in the pool teaching my boy to swim. 

In the PM: 

Hot tub 

Sauna 

Cold shower 

Sat: 4/21/16, ES, recharge, hoops

In the AM:

10,5 x deadlift @ 205

6-5-4-3-2-1 x rafter pullups 

1 x 25 2h swing @ 80 kb 

2 x 5 1h press @ 65 kb 

Ab wheel rollouts 

In the afternoon: 

30 min x Steve Nash shooting drill 

5 min form shooting 

Then:

Band stretching 

Then:

Cold shower 

Joint mobility

Foundation drills 

Notes: 

Weight: 204

Notes: day 3 of fasting during the day. Joints feel great. Upped reps a bit on deadlift for today. 205 feels really light. 

Fri: 4/20/16, hoops, Es, recharge

Afternoon: 

30 min x Steve Nash shooting drill 

- focus on footwork 

Then: 

2 x 5 deadlift @ 205

2 x 5 1h press @ 65 kb 

10,8 x rafter pullups 

1 x 30 2h swings @ 80 kb 

1 x 10 ab wheel rollouts w/ pause 

Then: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Upper body band work 

Then: later in pm 

Push-ups x GTG in sets of 15-20

Comments: 

Weight: 205#

Notes: felt awesome to get a shooting workout in. I realized how much I miss it. Finished up day 2 of no solid foods until 5pm. Joints feel better, sleep better, look visibly more lean, more energy and alertness throughout the day. It takes a lot of discipline however, hopefully I can keep it up. Will be curious to see when the bonk hits or if this is really sustainable.

Thur: 4/19/16, rest

Complete rest

Wed: 4/18/16, recharge, ES, coach

Early AM: 

Joint mobility

Foundation drills 

Cold shower 

Then:

10,5 x deadlift @ 205#

2 x 5 1h press @ 65#

3 x 5 rafter pullups 

1 x 30 2h swings 

1 x 12 ab wheel rollout 

Farmer carries @ 65#

In the PM: 

Dynamic stretch 

Coaching private lesson x 75 min 

Then: 

.46 mile sprint (2:40)

1 min rest 

.23 mile run (1:19)

1 min rest 

.23 mile run (1:15)

Comments: 

Nutrition: fasted most of the day. Feel

much better when I do this. Focus and alertness vastly improve. 

Notes: really easy again. 1h presses are the only tough lift. Sprints felt really good and no calf pain.

Tue: 4/17/16, recharge, ES

600am: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Upper body band work 

In the PM: 

10-5-5 x deadlift @ 205#

2 x 5 1h press @ 65#

2 x 7 rafter pullup 

1 x 25 2h swings @ 80#

1 x 10 ab wheel rollouts 

Then: before bed 

Relax into stretch 

Foundation drills

Comments: 

Weight: 207#

Nutrition: minimal but poor overall. This is the biggest area I need to improve on.

Notes: super easy training session. Really difficult to not do more work. 

Mon: 4/16/16, recharge

Early AM:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

Comments:
Weight: 209#

Very busy day at work. High stress.

Sun: 4/15/16, recharge, ES

Early AM:

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the afternoon:

20 min run @ LED pace w/ one or two hard uphill digs. 

Then: 

4 x 5 dhnk pullups on tree

5-3-2 1h press @ 65# kb 

10-5-5 goblet squat @ 80# kb 

2 x 5 deadlift @ 205#

Carried 80 and 60 kb around driveway 

Then: 

Relaxed stretch 

Shoulder and elbow band work 

Ab wheel rollouts 

Comments: 

Weight: 208#

Notes: Going to start taking my time to build up a proper base.

Sat: 4/14/16, recharge, manual labor

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Then:

Moved future brother in law out of his apartment and into new one all morning / afternoon.