Sat: 8/13/16, recharge, kbs

Early AM:

Cold plunge in lake 

Joint mobility 

Foundation drills 

Then:

30 x pullups (20 x Chins, 10 x commando)

10-8-6-4-2-1 push-up/FLR ladder 

2 x (5-1) push-up/FLR ladder

In the PM:
3-2-1 1h press @ 60
2 x 5 goblet squat @ 60
180 x 2h swings @ 60
Suitcase carries

Fri: 8/12/16, lower, coaching

530am: 

Cold shower 

Then:

50-25-15 x 2h swings @ 45

3 x 5 prying goblet squat @ 45 

3 x (5-1) push-up/FLR ladder

Then: 

Back squat:

1 x 10 @ bar 

1 x 5 @ 135 

1 x 5 @ 185

1 x 5 @ 205 

1 x 10 @ 225 

Then:

5 x dbl kb front squat @ 2 x 45 to warm up movement

8 x dbl kb front squat @ 2 x 45 

Long hallway farmer carry @ 2 x 45 

- 4 rounds 

Then: cool down 

3 x 5 dhnk pullups w/ walking in between each set 

Then:

Long dynamic stretch 

Coach private basketball lesson x 90 min

Comments: 

206#

Thur: 8/11/16, upper, sprints

530am: 

Cold shower 

Then: 

Upper body band work 

Then: 

Bench press:

1 x 20 @ bar 

5 x 135

5 x 155 

9 x 175 

Then: 

5 x 5 dhnk pullups 

Then: 

10 x bench press @ 95 

10 x inverted rows 

- 5 rounds 

Then: 

Hammer curls w/ 3 sec squeeze at top @ 35

Tricep extension 

Then: cool down 

Upper body band work 

Then:

Long dynamic stretch 

Coach private lesson x 90 min 

In the PM: 

8 x 100 yard sprints on soccer field 

Then: 

2 x 5 dbl kb press @ 2 x 45 

2 x 5 Goblet squat @ 80

6 x 10 2h swing @ 80 

3 x (6-1) dhnk pullup ladder 

4 x 5-1 push-up/FLR ladder 

Comments: 

Good balanced session. 

Wed: 8/10/16, recovery, coaching, kbs

Early AM:
Cold shower
5 min run outside on soccer fields
Joint mobility

then:
Coach private lesson x 90 min

In the PM:
Re-organize weightroom that I will be teaching in x 60 min (lots of loaded carries!)

then:
Joint mobility
OH squats and shoulder dislocates @ PVC

1-5-5-1 1h press ladder @ 45
1-5-5-1 dbl kb front squat @ 2 x 45
1-13 2h swing ladder @ 45
Carry medley @ 2 x 45

then: cool down
5 min run on soccer field

Comments:
First day on new job at school. Got office lined up, weightroom mostly organized. Went outside w/ one of my players and worked with the kettlebells. He is a strong kid and we had a really good time. Lots of "I go, you go" work with chatting and enjoying the outdoors in between.

Tue: 8/9/16, hard lower body

In the PM: 

Deadlift:

5 x 135

5 x 185 

5 x 225 

5 x 275 

7 x 315 

5 x dhnk pullup 

15 x 2h swings @ 60 

- done between each deadlift set 

10 x 1 deadlift @ 225 

- form / speed work 

Then:

4 x 20 2h swing @ 80

4 x 8 goblet squat @ 60 

Suitcase carry @ 60

Then:

5 x Man U sprints 

- 100 yard sprint in < 20 sec, jog back 100 yard, start next 100 yard sprint on the 1 min mark. So 20 sec work, 40 sec active recovery. 

Mon: 8/8/16, hard upper body

Early AM:

Cold shower 

In the PM: 

Military press: 

5 x 95

5 x 105 

10 x 115 

10-9-8-7 @ 95 

50 x dhnk pullups 

5 x 10 perfect push-ups (every 30 sec)

Hammer curls w/ 3 sec squeeze at top 

Rope tricep extensions 

- 3 rounds 

Then: conditioning 

8 x 100 yard striders 

Carry medley w/ 45 kb (both sides)

Sunday: 8/7/16, rest

Rest day.

Long slalom waterski this morning and got 5 people up skiing at once this afternoon. Grip and legs were pretty tired afterwords.

Spent the rest of the day with the family. Focus on no phone, uninterrupted time and attention with them.

Sat: 8/6/16, douse, run, kbs

Early AM:

Douse 2 x 5 gallons 

Power breathing x 3 

Joint mobility 

Foundation drills 

Then:

30 min run @ easy pace 

Then: a bit later 

5-3-2 1h press @ 60

4 x 10/10 1h swings @ 60

2 x 10 goblet squats @ 60

Farmer carries w/ 60 and 80 

Then: cool down 

Relaxed stretching then jumped in the lake.

Comments:

Had some cereal for breakfast. Didn't feel great having a lot of milk that early in the day. I know this but I always feel better and more productive with no breakfast at all. 

Fri: 8/5/16, ES, kbs, run

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

Then:

10-5 x deadlift @ 205

In the afternoon: 

8 x 5/5 1h swings @ 80 

1 x 5/5 1h jerk @ 80 

1 x 2/2 1h press @ 80 

3-2-1 x 1h press @ 60 

4 x 5 goblet squat @ 80 

Then:

30 min run @ easy pace 

Then: cool down 

Relaxed stretching then jumped in the lake. 

Comments: 

Best feeling run in years. Legs felt light, breathing not labored at all, super relaxed when finished. 

Thur: 8/4/16, recharge, Es, kbs

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155 

32 x pullups (ladders) 

Then: outside on soccer field 

Joint mobility 

Foundation drills 

200 x 2h swings @ 60 

3-2-1 x 1h press @ 60 

2 x 10 goblet squat @ 60 

2 x 5 fat bar dhnk pullups 

6 x 100 yard striders @ < 20 sec 

Suitcase carried 60 kb from car to field and back when finished. 

Then:

Private coaching strength work x 60 min

Then: 

Framed in walls, Sheetrock, mudd tape and rip up flooring at friends new home.

Wed: 8/3/16, recharge

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

Teaching boy how to swim and much needed family night. 

Tue: 8/2/16, easy strength, sprints, recovery run

Early AM:
Cold shower
Joint mobility (quick)

In the afternoon:
Journal
Streams in the Desert
Bible reading (Isaiah 49)

In the PM:

Joint mobility 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155

50 x pullups

- 1 x 11 perfect dead hang to start

250 x 2h swings @ 45

FLR hold

Upper body band work

Then: outside on soccer field 

8 x 100 yard striders 

- all < 20 sec 

Then: cool down 

Relaxed stretch

Yoga x 5 min

Later in the PM:
1 x 30 perfect chest to deck pushups
1 x 55 2h swings @ 60
20 min run @ recovery pace 

Comments:
House work: cleaned iron stains on bathroom tile and grout.

Pullups: Can do 11 absolutely perfect deadhang non kip pullups pretty easily
Pushups: Can do 30 chest to deck perfect form pushups. Assume max is around 40
Deadlift: 225 for 2 sets of 5 is perfect weight to accumulate volume throughout the month.
Run: Will improve when chest cold and cough leave.

Monday: 8/1/16, interval sprints

Early AM:
Journal
Devotion
Bible reading

In the PM:

5 min run @ easy pace 

4 x .23 mile run 

- 1:20, 1:17, 1:16, 1:15

- 1 min rest between sprints 

5 min run @ easy pace

Later in the PM:
1 x 25 strict pushups (easy)

Got oil changed in car, filled up with gas, windshield wipers and air filter changed. 

Comments: 

Running: Sprints felt well. All done at well under 6 min per mile pace.

Home Maintenance: Got oil changed in car, filled up with gas, windshield wipers and air filter changed.

Pushups: 1 x 25 was super easy. Used as a small gauge to see where I stood.

Tue: 8/2/16, Goals for August 2016

Goals for August 2016:

1) 50 x consecutive perfect form pushups.
2) 15 x consecutive dead hang no kip pullups
3) 1 mile run in < 6 min per mile pace
4) Double bodyweight deadlift
5) Daily quiet time: journal, devotions, bible reading, prayer.
6) Do a home maintenance project each day.

Plan of Action:
1) Pushups: GTG
2) Pullups: GTG and ladders during training sessions.
3) Run: 1 x interval session, 1 x continuous high intensity run, 1-2 x lsd runs per week.
4) Every morning - make the time.
5) Consistent effort to keep up on house work / car work. No matter how small the project is, do at least 1 per day.