Thur: 9/15/16, recharge, ES Day 19

Cold shower

In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185

2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb fs @ 2 x 45
2 x 6 dhnk pullups
4 x 5/5 1h swings @ 80
4 x 10 2h swings @ 80

hammer curls
tricep extensions

Farmer carries
Stoney stretch

Wed: 9/14/16, recharge

Cold shower
Joint mobility

then:
3 x 5 dbl kb press @ 2 x 45
3 x 10 goblet squat @ 45
3 x 5 dhnk pullup
1 x 30 2h swing @ 80
Carry medley

then:
Coach strength and conditioning class x 90 min

Tue: 9/13/16, recharge, Es day 18

Wake up: 530am

Sleep: 7 hours 

Weight: 206

In the PM:

2 x 5 deadlift @ 275

2 x 5 bench press @ 185

2 x 5 dbl kb front squat @ 2 x 45

1-5-1 dhnk pullup ladder

1 x 25 2h swings @ 80

then:
60 min coaching private basketball lesson

Mon: 9/12/16, ES Day 17

Wake Up: 430am
Sleep: 5 hours

Early AM:
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 50 min (kb's plus Southwood)

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185
2 x 6 dhnk pullups
25,15 x 2h kb swings @ 80

In the PM: 

Coach strength and conditioning for baseball team x 60 min 

Did push-up and pullup ladders with team. Focused teaching on goblet squats, swings and carries. 

In the PM:
BSF x 3 hours

Sun: 9/11/16, recharge, deck building, brush clearing

Wake Up: 700am
Sleep: 5 hours
Weight: 208

Finished up building the deck/porch and then cleared out a small forest of buckthorn on our property. In the sun working for 8-9 hours working with no breaks. Tired, but we accomplished a lot which was exciting.

Sat: 9/10/16, recharge, deck building

Wake Up: 500am
Sleep: 5 hours

Early AM:
BSF x 3 hours

then:
Starting building a deck/porch off the back of our home. All day job.

Fri: 9/9/16, recharge, coach,

Wake up: 430am
Sleep: 6 hours
Weight: 203

Cold shower
Dynamic stretch
Coach private basketball lesson x 90 min

then:
Joint mobility
Coach strength and conditioning class x 90 min

then:
4 year anniversay. Great food, great company and a couple good beers. (Castle Rock Pale Ale)

Thur: 9/8/16, recharge, Es day 16

Wake up: 430am

Sleep: 6 hours 

Weight: 205

Cold shower 

In the PM: 

Coach private lesson x 60 min 

Then:

Mark soccer fields (lots of walking)

Then:

2 x 5 deadlift @ 225 

2 x 5 bench press @ 185 

3-2-1 1h press @ 60 

5 x 5 dhnk pullup 

2 x 5 prying goblet squat @ 60 

4 x 10/10 1h swing @ 60 

Hammer curls 

Rope tricep extensions 

IYT's w/ rings 

Stoney stretch 

Long stretch 

Comments: 

Body is feeling beat up. Easy day tmrw.

Wed: 9/7/16, recharge, coach, ES day 15

Wake Up: 430am
Sleep: 6 hours
Weight: 205

Early AM:
Cold shower

then:
Dynamic stretch
Coach private basketball lesson x 90 min

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185

1-2 x 1h press @ 60
2 x 5 dhnk pullups
2 x 10 goblet squats @ 60
2 x 40 2h swings @ 60

Paused hammer curl
Rope tricep pushdown
- 2 rounds

IYT's w/ rings
Long stretch w/ rings
Stoney stretch w/ rings

Farmer carry with 60 and 80

In the PM:
House projects and maintenance work.

Comments:
Felt good to get training done early in the morning. Free's up a lot of time later in the day for family and then home maintenance.

Tue: 9/6/16, recharge, ES day 14

Wake up: 430am

Sleep: 6 hours 

Weight: 210 

In the AM:
Cold shower 

In the PM: 

2 x 5 dbl kb press @ 2 x 45 

4 x 5 dhnk pullups 

2 x 5 goblet squat @ 80

4 x 20 2h swings @ 80 

2 x 5 deadlift @ 225 (wow, easy)

2 x 5 bench press @ 185 (amazing how much easier this is)

TYI's w/ rings 

Stoney stretch
 - Both of these felt really good. Will experiment with these a bit more in the future. 

Paused hammer curls 

Rope tricep extensions 

- 2 rounds 

Farmer carry @ 2 x 45

8 x 100 yard springs @ med/fast pace (sub 22 sec / 22 sec rest)

Comments:
Had only coffee and water until dinner time. Felt really refreshed after training session. Farmer carries after arm work feels good on shoulders and elbows. TYI and Stoney stretch will need to be experimented with a bit more but I enjoyed them. Deads and bench are coming along really nicely. Both were extremely easy today. 

Mon: 9/5/16, rest, travel

Sun: 9/4/16, Windows, rest and play

Spent a couple hours changing out storm windows and closing up cabin for the fall. 

Afterwords took a cold plunge in the lake to cool off and then spent the rest of the day playing with my boys and being with family. 

Sat: 9/3/16, dock work

Took out dock. Took 2 hours. I carried all the dock sections so got in a lot of big heavy awkward carries. 

Cooled off with a cold plunge in the lake. Water is very cold. Fall is here. 

Thur/Fri: 9/1-9/2 all school retreat

Drove to northern MN for our all school retreat. Played basketball outside, went swimming, plus a couple long walks in the woods along the lake ridge lines at a fast pace.