Tue: 6/14/16, hoops, coaching

In the PM:
15 min x Steve Nash shooting drill

then:
Dynamic stretch
60 min private lesson (30 x pushups)

Dynamic stretch
60 min private lesson (30 x pushups)

Dynamic stretch
60 min private lesson

then:
Hot shower

Comments:
Beat after the lessons today. The 2nd lesson I got a boatload of work in and worked up a very good sweat. The kid I work with is very good but needs to be pushed so I hop in the drills and play a lot of defense.

Mon: 6/13/16, hoops, Es

In the PM:

5 min x Steve Nash shooting drill @ fast pace 

Then:

Dynamic stretch 

60 min private lesson 

Dynamic stretch 

60 min private lesson 

Then:

25 min x Steve Nash shooting drill 

- finished w/ 35 ft's in a row 

Then: later

4 x 5/5 1h press @ 45 

2 x 5 goblet squat @ 80 

1 x 40 2h swing @ 80 

Comments:
Weight: 206#

Shot really well today. Lessons were great.

Sun: 6/12/16, recharge

Early AM:

Douse 2 x 5 gallons 

Power breathing x 3

Joint mobility

Foundation drills 

Comments: 

Dousing has a very different effect than cold plunges and cold showers. More relaxing and longer lasting feeling of calm afterwords. 

Sat: 6/11/16, recharge, ES, Run

Early AM: 

Cold plunge in lake 

Joint mobility

Foundation drills 

Then: 

5 x dbl kb press @ 2 x 45 

50 yard farmer carry @ 2 x 45

- 4 rounds - did not put kbs down 

5 x dbl kb press @ 2 x 45 

50 yard farmer carry @ 2 x 45 

30 sec rest 

- 4 rounds 

4 x 10/10 1h swing @ 45 

25 x pullups 

Then: 

4.6 mile run 

- ran first 17 min @ very fast pace 

Then: cool down 

Relaxed stretch 

Cold plunge in lake 

Fri: 6/10/16, recharge, ES, LSD run, hoops

Early AM: 

Cold plunge in lake 

Joint mobility

Foundation drills 

Then: 

100 x close range form shooting 

In the afternoon: 

30 min run @ LSD pace 

Then:

All w/ 2-45# kbs 

10 x dbl kb press 

50 yard farmer carry 

5 x dbl kb press

50 yard farmer carry 

5 x dbl kb press 

50 yard farmer carry 

5 x dbl kb front squat 

50 yard farmer carry 

- 4 rounds - did not put kbs down

4 x 10 dbl kb swing 

50 yard dbl kb oh carry 

50 yard dbl kb rack carry 

50 yard farmer carry 

- did not put kbs down between carries

Then: cool down 

Cold plunge in lake 

In the PM: 

Relaxed stretch 

Cold plunge in lake 

Comments: 

Hot and humid up in northern MN but water is still ice cold. Didn't really eat anything until dinner. Run felt very good. 

Thur: 6/9/16, recharge, ES, coach

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

Then: 

10-5-5 dbl kb press @ 2 x 45 

10-5-5 dbl kb fs @ 2 x 45 

OH hold @ 2 x 45 

rack hold @ 2 x 45 

farmer hold @ 2 x 45 

- 3 rounds @ 12 long breaths each 

1 x 25 dbl kb swings @ 2 x 45 

2 x 5/5 dbl kb snatch @ 2 x 45 

2 x 12 dbl kb row @ 2 x 45 

Farmer carry @ 2 x 45 

In the PM: 

3 x Dynamic stretches 

3 hours x coaching private hoops lessons

Wed: 6/8/16, qt, coach

In the AM: 

Devotion 

Homiletics 

In the PM: 

10 min Steve Nash shooting drill 

then: 

3 hours private basketball lessons 

- 3 x dynamic stretch (bf each lesson)

- loaded carry medley with a player @ 45

Comments:

Teaching my kids the goblet squat and 2h swing w/ 30# kb during breaks between drills. 

Tue: 6/7/16, recharge, qt, Es, coach

520am:

Devotion 

Homiletics 

Journal 

Then:

Cold shower 

Joint mobility (x 20 reps each)

Foundation drills

In the PM: 

10 min Steve Nash shooting drill 

Then: 

3 hours of private basketball lessons 

- 3 x dynamic stretching routines, 1 between before each lesson. 

Then: 

6-1 pullups 

6-1 1h c&p @ 45

2 x 10 goblet squat @ 75

4 x 10/10 1h swing @ 45 

Loaded carry medley 

Then: 

Supervise and coach open gym for 2 hours

Comments:
Weight: 205#
- Swamped day between work, private lessons and coaching. Tuckered out.
- 7 hours of sleep and more water today. Energy much higher.
- 20 reps each of joint mobility is the sweet spot.
-  the kb work has been working perfectly with my schedule. No excuse for me not to get it in each day.

Mon: 6/6/16, coaching, Steve Nash shooting drill

In the AM:
Slept in - no recharge - I never miss this and honestly, it really bothered me all day.

In the PM:
Steve Nash shooting drill x 20 min

then;
3 x private coaching lessons (3 hours total)
- did a dynamic stretch routine with each athlete before lesson.

then:
Picked up the 45#kb this evening, did a few presses and then just called it. I was physically and mentally exhausted.

Comments:
Some poor habits have been creeping in lately that need to be addressed. First is getting back to my morning routine of bible study, journal, prayer. Second is sleep, getting to bed earlier and getting better quality. 3rd is hydration. I have been drinking way to much black coffee and not nearly enough water. Everything kind of hit today at once. No energy, lack of focus, short fuse. My schedule is so busy that I need to get this adjusted quick before something starts to suffer. In short, balance has been off in my life and my body told me so today.

Sun: 6/5/16, recharge, ES, hoops

In the AM:
Cold plunge
Joint mobility
Foundation drills
7-1 pushup/flr ladder

then:
cold water time teaching boy to swim

In the afternoon:
5-3-2 x 1h c&p @ 45
10-5-3-2 1h press @ 45
3 x 10 goblet squat @ 45
 4 x 10/10 1h swing @ 45
Carry medley (waiter, rack, suitcase) @ 45

then: hoops
15 min of form shooting, footwork, ball handling and mikan finishing work.

then:
cold plunge to cool down

Sat: 6/4/16, recharge, ES,

In the AM:
Douse 2 x 5 gallons
Cold plunge in lake
Joint mobility
Foundation drills

in the afternoon:
10-8-6-4-2 x 1h press @ 45
15-12-10-8 x goblet squat @ 45
2 x 10/10 1h swing @ 45

Fri: 6/3/16, recharge, coaching, ES

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
4 x 5/5 1h press @ 45
2 x 10 goblet squat @ 75
4 x 10/10 1h swing @ 45
6-1 strict pullup ladder
Loaded carry medley (waiter walk, rack carry, suitcase carry) @ 45

then:
2 hours coaching (last day of skills camp)

Thur: 6/2/16, recharge, dmpm

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Coach x 120 min 

Then:

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

2 x 15 goblet squats @ 45

1 x 40 2h swings @ 80

Wed: 6/1/16, coach, hoops,

In the PM:
Steve Nash shooting drill x 20 min

then:
Coach x 120 min