Tue: 7/26/16, July Challenge Day 26

Early AM:
Cold shower
Joint mobility

then:
Coach 2 strength and conditioning classes x 120 min

- got some hill sprints and suitcase carries in with the groups. 

then: quick training session as short on time
200 x 2h swings @ 45
- 2 x (50-25-15-10)

4 x 4 bench press @ 155 (easy)
2 x 5 back squat @ 185 (easy)

In the PM:
4 x 60 min private basketball lessons back to back to back to back.

Comments:
Filled in and coached strength and conditioning at school. Had a blast. Really long and active day otherwise.

Mon: 7/25/16, July challenge day 25

Early AM: 

Cold shower 

Joint mobility

In the PM: 

60 min x private basketball lesson 

Then:

400 x 2h swings @ 45 

- 4 x (50-25-15-10)

2 x 5 bench press @ 155

5 x 2 back squat @ 225 

5-1 pullup ladder

5-1 chin-up ladder 

Then:

20 min x Steve Nash shooting drill 

Then:

60 min x private basketball lesson 

Sun: 7/24/16, July challenge day 24

Early AM: 

Joint mobility 

Cold plunge in lake 

In the PM: 

200 x 2h swings @ 60

5-3-2 x 1h press @ 60 

2 x 10 goblet squat @ 60 

100 x 1h swings @ 45

Comments: 

300 x swings total, lighter day.

Sat: 7/23/16, July challenge day 23

In the AM: 

Joint mobility 

Then: 

200 x 2h swings @ 45

30 x 2h swings @ 60

1 x 10/10 1h press @ 45 

1 x 10 goblet squat @ 45 

Then: cool down 

Cold plunge in lake 

- quickly done before storm rolled in. 

In the afternoon:

200 x 2h swings @ 60 

- 2 x (50-25-15-10)

Comments: 

430 x swings 

Fri: 7/22/16, July challenge day 22

Early AM: 

Cold shower 

In the PM: 

500 x 2h swings @ 45 

50 x 2h swings @ 60

5-3-2 x 1h press @ 60

2 x 10 goblet squat @ 60

Then: cool down 

Cold plunge in lake 

Comments: 

Sinus infection. No energy. Really lethargic.

Thur: 7/21/16, July challenge day 21

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

2 x 60 min private basketball lessons 

Then:

630 x 2h swings @ 45 

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

2 x 10 goblet squats @ 45 

Then: cool down 

10 min barefoot run on soccer field 

Stretch 

Comments: 

96 degrees, 112 heat index. Did everything outside, like working out in a sauna.

Wed: 7/20/16, July challenge day 20

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

620 x swings @ 45 

- 50-25-15-10 ladders 

- 30/15 sec intervals 

8-6-4-2 x 1h press @ 45

8-6-4-2 x goblet squat @ 45 

Then: 

Dynamic stretch 

60 min x private lesson 

Then; 

Coach x 3.5 hours 

Comments: 

Really under recovered from last nights workload. Lethargic and super drowsy/tired in the morning. Ate a lot today which helped as the day went on. Ate breakfast for the first time in a long time, big lunch and a huge burger and fries after coaching. Felt like a million bucks after that burger. I was dragging heading into the swings this afternoon but surprisingly felt really good afterwords despite the higher volume. Working with the lighter kb was refreshing and a change of pace. 

Tue: 7/19/16, July challenge day 19

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM:
20 min x Steve Nash shooting drill

then:
Dynamic stretch

4 x 60 min private basketball lessons

Then: 

420 x swings @ 60

2 x (3-1) 1h press @ 60 

5-1 goblet squat ladder @ 60

Suitcase carries @ 60

Then: cool down 

17 min run @ easy pace, barefoot on soccer fields 

5-1 pullup ladder on soccer goal 

Joint mobility 

Then: 45 min later 

2 hours of full court basketball w/ my team. We were short a player so I had to hop in and ended up going for 2 hours with no break.

Comments: 

Exhausted. Didn't eat much at all during the day outside of 2 bananas and a protein shake. Came home and ate 10 eggs w/ cheese, chocolate milk, large bowl of cereal w/ whole milk, 4 pieces of toast. 

Mon: 7/18/16, July Challenge Day 18 - No kb work

Early AM:
Joint mobility

In the PM:
Dynamic stretch
3 x 60 min private basketball lessons.

Comments:
Stressful day at work. Long lessons.

Sun: 7/17/16, July challenge day 17

Early AM: 

Cold swim in pool then spent morning outside in the sun with the family. Very relaxed.

In the afternoon: 

300 x 2h swing @ 60

- including 1 x 75 in a row (PR) 

2 x (3-1) 1h press ladder @ 60

2 x (3-1) dhnk rafter pullups 

2 x 10 breathing goblet squats @ 60

In the PM: 

5 min x Steve Nash shooting drill 

Then:

Coach x 2 hours 

Then:

Hot tub x 10 min 

Sauna x 7 min 

Cold shower 

- 3 rounds 

Comments: 

Sat: 7/16/16, July challenge day 16

Early AM: 

15 min run 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Cold swim in pool 

In the afternoon:

15/15 sec intervals 2h swing @ 60

- 15 min (300)

1-16 2h swing breathing ladder @ 60

- (136)

50 x 2h swing @ 45 

Comments: 

486 swings 

Fri: 7/15/16, July challenge 15

Early AM:

Cold shower

Joint mobility

In the PM:

10 min run barefoot on grass 

Joint mobility 

Then:

20 x push-ups 

8 x goblet squats @ 45

20 x swings @ 45

Suitcase carry @ 45 

- 3 rounds 

5-3-2 back squat @ 185

- 20 x 2h swings @ 45 b/w rungs

5-3-2 bench press @ 155

- 5 x dhnk pullups b/w rungs

- 20 x 2h swings @ 45 b/w rungs 

Then:

Farmer carry @ 2 x 75

Waiter walk @ 45

Then

1 x 10 ab wheel rollout

Upper body band work

Then: cool down 

5 min run barefoot on grass w/ a couple 75 yard digs 

25 min x Steve Nash shooting drill

Thur: 7/14/16, July Challenge Day 14

Early AM:
Cold shower
Joint mobility

In the PM:
Dynamic stretch
Coach private basketball lesson x 60 min

Then:

Back squat:

1 x 10 @ bar 

1 x 5 @ 135

2 x 5 @ 185

Bench press:

1 x 5 @ 135

2 x 5 @ 155

200 x 2h swings @ 45 (30/15 intervals)

Loaded carry medley @ 45

Waiter, rack, suitcase each hand x 80 steps each 

Then:

12 min x Steve Nash shooting drill 

Then:

60 min x coach private basketball lesson

Then: cool down

Shooting games w/ last client

Then: late at night 

1-25 2h swing breathing ladder @ 60# (325)

11 x 10 goblet squat @ 60#

10 x 10 2h swing @ 80# (100)

Comments: 

625 swings 

Still 48 min and 225 swings behind. 

Needed to blow off some steam so added some extra volume today. 

Wed: 7/13/16, July Challenge Day 13

Early AM:
Cold shower

In the PM:
2 hours reffing girls basketball scrimmage

then:
2 x 5 back squat @ 185
2 x 5 bench press @ 155
2 x 5 pullups
325 x 2h swings (done 30 sec on / 15 sec off until complete)
1 x 10 ab wheel rollout
Lots of upper body band work

then:
Coach, setup and cleanup summer league x 4 hours

then:
20 min x Steve Nash shooting drill
5 min x Power 150 dribbling
5 min form shooting to cool down