Fri - Sun - Recovery / Work

Lot's of cold showers and joint mobility. 

Swamped with work and then birthday weekend for the wife which was an entire weekend of busyness. 

Thur: 10/13/16, recharge, 22's conditioning test

Wake Up: 430am
Sleep: 5.5 hours
Weight: 198

In the AM:
Cold shower
Long meetings all morning

In the PM:
Coach strength and conditioning for the basketball team x 60 min
- got in a lot of plank work at the end with them.

then: Conditioning test
22 x 22's
- 22 sec sprint on basketball court (2 x down and backs), 44 sec rest between each sprint.

then:
Eat lots, had a beer, went to bed.

Comments:
Switched up the conditioning test for my basketball team from a 2 mile run to 22 x 22's. I ran this when I played Division 1 basketball  weighing 220. It was as tough as I remember it. Very pleased that I was able to complete all 22 x 22's. Pushed through some mental boundaries.

I am as strong as I was playing D1 basketball while being 20lbs lighter and can complete the same conditioning work that I was able to do 8 years prior. I have also been able to improve my mobility and stability. I did not eat during the day (normal) so ran it on an empty stomach and also under hydrated. Being able to complete it while maintaining a crazy work and family life makes this all the more satisfying.

Wed: 10/12/16

Wed: 10/12/16
Wake Up: 500am 
Sleep: 6 hours 
Weight: 198 

In the AM: 
Coach strength and conditioning class x 90 min 

then: 
10-5 dbl kb press @ 2 x 45 
10-5 dhnk pullups 
8-5 dbl kb front squats @ 2 x 45 
2 x 20 2h swings @ 80

In the PM: 
Coach strength and conditioning for baseball team x 60 min 

Tue: 10/11/16

Tue: 10/11/16
Wake up: 400am
Sleep: 5 hours 
Weight: 198 

In the PM: 
2 x 5 bench press @ 185 
10-5 dhnk pullups 
10-5 dbl kb front squats @ 2 x 45 
2 x 20 2h swings @ 80 
Heavy farmer carries 

then: 
Coach strength and conditioning for basketball team x 60 min

Mon: 10/10/16, recharge, kbs, coach

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower
Dynamic stretch
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 50 min

then:
10-5 dbl kb press @ 2 x 45
10-5 dhnk pullups
10-5 dbl kb front squats @ 2 x 45
2 x 20 2h swings @ 80

In the PM:
Coach strength and conditioning for baseball team x 60 min

then:
BSF x 3 hours

Comments:
Swamped day. Left house at 5am, got home at 10:30pm.

Sun: 10/9/16, recharge, house work

House work, worked outside in the yard, cleaned garage ect most of the day.

Sat: 10/8/16, recharge, walk, work

Wake up: 500am

Sleep: 4 hours 

Weight: 200

Cold shower 

BSF prep x 60 min 

Then: 

Set up and facilities manangment at soccer games all day. On my feet and a boatload of walking. Felt good to be outside. 

Comments: 

Fasted until dinner. Going on 3 months of fasting all day until dinner. Really leaning out and joints feel great. Get a little cranky around 5pm but when dinner comes and I get some food in I feel much better. Days are more productive when I eat less during the day. 

Fri: 10/7/16, recharge, dmpm, long interval

Wake up: 430am

Sleep: 5.5 hours 

Weight: 199#

Early AM: 

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 60 min

Then:

8-5-3-2 x dbl in press @ 2 x 45 

10-5-3-2 x dhnk pullups 

8-5-3-2 x dbl kb front squat @ 2 x 45 

20-15-10-5 x 2h swing @ 80

Heavy carries 

- did all in a large circuit due to being short on time. Got a great sweat. 

Then:

Coach strength and conditioning class x 90 min 

Did some yoga/stretching w/ team to finish 

In the PM: 

Ran for a min or two to warm up 

1 x .92 mile run in 5:17 

- 5:44 mpm pace

2 x .23 mile sprints in 1:17 each 

- 5:34 pace

Hot tub and long cold shower to cool down

Thur: 10/6/16, recharge, sprints

Wake up: 600am

Sleep: 5 hours 

Weight: 200

Early AM:

Cold shower 

In the PM: 

60 min coach strength and conditioning to basketball team 

8 x 100 yard striders (75-80% effort barefoot on grass)

Did some yoga/ stretching and some plank work with team to finish up

Comments; 

First day in a long time I simply had no desire to pick up the kettlebells. 

Wed: 10/5/16, recharge, coach, dmpm

Wake up: 4:30am

Sleep: 4.5 hours 

Weight: 200

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 60 min 

Then: 

Coach strength and conditioning class x 90 min 

In the PM: 

8-5-3-2 x dbl in press @ 2 x 45 

10-5-3-2 x dhnk pullups 

8-5-3-2 x dbl kb front squat 

20-15-10-5 x 2h swing @ 80 

Heavy farmer carries

Then: 

Coach baseball strength and conditioning x 60 min 

- did goblet squat assessment with them as well as FLR holds for time. 

Tue: 10/4/16, recharge, dmpm, sprints

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower

In the PM:
8-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullups (super easy at lower bodyweight)
8-5-3-2 dbl kb front squat @ 2 x 45
20-15-10-5 x 2h swings @ 80
3 x 5/5 1h swing @ 80

then:
10 x pushups
5 x dhnk pullups
5 x goblet squats @ 80
10 x 2h swings @ 80
heavy farmer carries
- 3 rounds

then:
hammer curls and rope pushdowns
FLR hold for time until form failure

then:
1 x .46 mile run (2:45)
2 x 1 .23 mile run (sub 1:22)
1 x .46 mile run (2:44)

House work, fixing roof under the eaves and wiring in outside light.

Mon: 10/3/16, recharge, work all day

Wake Up: 400am
Sleep: 6 hours
Weight: 200

Cold shower
Joint mobility

Coach basketball private lesson x 90 min

Coach strength and conditioning class x 45 min

In the PM:
Coach baseball strength and conditioning class x 60 min
531 back squats, goblet squats, lots of swings, heavy carries and a couple hill sprints

Sun: 10/2/16, recharge, recover

Early wake up

Cold plunge in the lake
Joint mobility

Relaxed and spent time with the family. Feel refreshed and ready to tackle a busy week. Great weekend up north. Really caught up on time with wife and boys.

Sat: 10/1/6, recharge, run, kbs

Early wake up

Cold plunge in lake
Joint mobility

then:
Hiked in the state park with my boy. Had a picnic on a log and explored the woods.

then:
28 min run
- 2 min hard kick at sub 6mpm pace to finish

then:
5-3-2 1h press @ 60
2 x 8 goblet squat @ 60
50-25-15-10 2h swing @ 60
suitcase carries

then
Joint mobility