Mon: 11/14/16, DMPM Day 16

Wake up: 400am
Sleep: 6 hours

Cold shower

then:
The seniors on my basketball team had their conditioning test this morning so I proctored and issued the full test of drills and conditioning work. We re-vamped the test this year so it is much more basketball sport specific.

then:
Coach strength and conditioning class x 50 min

then: right after S&C class in about 10 min
2 x 5/5 1h c&p @ 45
2 x 8 dhnk chinups
2 x 5 goblet squats @ 80
4 x 10/10 1h swings @ 45 (did not set kb down)
1 x 20 2h swings @ 80
Farmer carry 2 x 45

In the PM:
BSF class x 2.5 hours

Comments:
Full, long day.

Sun: 11/13/16, Recovery, family day

Wake Up: 600am
Sleep: 6 hours
Weight: 202

Cold shower
Joint mobility

Church in the morning with my youngest son getting baptized. Had the family over to the house afterwords so the afternoon was spent with family and then cleaning up after the party. Tried to catch up on some work at night so no training today.

Sat: 11/12/16, Recovery, family day

Wake Up: 400am
Sleep: 3 hours
Weight: 202

Early AM:
Cold shower
Joint mobility

then:
BSF meetings all morning until lunch time.

then:
Built an obstacle course around the yard for my son so had some fun doing that and running around the house.

Spent the rest of the day with the family. Took a short nap in the afternoon to catch up on some sleep. Had a big fundraiser event last night that ended up going really late so really hurting this weekend on sleep and nutrition / not drinking enough water.

Fri: 11/11/16, DMPM Day 15

Wake up: 530am
Sleep: 5.5 hours
Weight: 202 (crappy nutrition yesterday. Felt and slept like garbage because of it)

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
- hopped into flag football and got in a lot of short sprint and acceleration work.

In the PM:
5-3-2 x 1h press @ 60
2 x 10 goblet squat @ 60
4 x 10/10 1h swing @ 60

Thur: 11/10/16, DMPM Day 14

Wake Up: 430am
Sleep: 7 hours
Weight: 202

In the PM:
Long joint mobility session

then:
5-4-3-2-1 x 1h press @ 45
5-4-3-2-1 x dhnk pullups
2 x 5 goblet squats @ 80
4 x 5/5 1h swing @ 80
20-15-10-5 x 2h swings @ 80
Suitcase carry @ 80

Upper body band work

Later in the PM:
House work. Framed up and built a roof over walkout portion of the basement.

Wed: 11/9/16, Recovery

Wake Up: 500am
Sleep: 6 hours
Weight: 202

Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min

Really busy the rest of the day so no time to train. Body probably needed a little rest as well. Will get in training tmrw.

Tue: 11/8/16, DMPM Day 13

Wake Up: 430am
Sleep: 6.5 hours
Weight: 202

In the PM:
5-3-2 x 1h press @ 60
4 x 5 goblet squat @ 60
4 x 10/10 1h swing @ 60
Suitcase carried kb up and down the stairs at the house

Comments:
Super busy day, had to train in a 10-15 min chunk right before dinner.

Mon: 11/7/16, DMPM Day 12

Wake Up: 400am
Sleep: 6 hours
Weight: 201

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 60 min

then:
2 x 5/5 1h press @ 45
2 x 5 dhnk pullups
2 x 5 goblet squat @ 80
4 x 5/5 1h swing @ 80
2 x 20 2h swing @ 80
Farmer carries @ 75's

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

then:
10 x 2h swings @ 45
10 x goblet squats @ 45
Inchworm out into inverted triangle stretch both sides
10 x pushups then inchworm back
- 3 rounds

2 x 5/5 1h press @ 45
2 x 8 dhnk pullups
2 x 8 goblet squats w/ 123 hold at the bottom @ 45
4 x 10/10 1h swing @ 45
Carry medley @ 2 x 45's

Sun: 11/6/16, Recovery

Wake Up: 630am
Sleep: 8 hours

Spent morning with the family before packing up and heading home. Took a cold shower and got some stretching in. Went to my godparents with the family and had some cowboy ribeyes, mash potatoes, broccoli and good wine. First experience with cowboy rib-eyes and wow... those are a treat.

Sat: 11/5/16, recovery, cabin

Wake Up: 530am

Sleep: 6.5 hours 

Douse 2 x 5 gallons 

Joint mobility 

then: 

Cold plunge in the lake (wow.... cold) 

Spent the weekend up north with the family. A lot of time outside playing with the boys. Cooked some awesome steaks and veggies for dinner. Had a couple beers and a whisky in front of the fire and caught up on some reading before bed. 

Fri: 11/4/16, DMPM Day 11

1h press @ 45
Pullups
Goblet squats @ 45
2h swings @ 80
Suitcase carries @ 80

Upper body band work

Notes:
Quick and efficient. Done in 10 min

Thur: 11/3/16, DMPM Day 10

Wake Up: 600am
Sleep: 7 hours (awesome)
Weight: 200

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

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

6-5-4-3-2-1 pushup/pupp ladder
Lots of swings and goblet squats from demonstrating and teaching classes
PUPP work
Lots of loaded carries at 70# dbs
8-6-4 dhnk pullups on fatbar

Wed: 11/2/16, DMPM Day 9

Wake up: 500am
Sleep: 6 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min (Dan John's 18 week protocol)

then:
2 x 5 dbl kb press @ 2 x 45
10-8 dhnk pullups
2 x 5 dbl kb front squat
1 x 30,15,10 2h swings @ 80
Farmer carry @ 2 x 45

Upper body band work to finish up

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

Tue: 11/1/16, DMPM Day 8

Wake Up: 600am
Sleep: 6 hours
Weight: 202

In the late afternoon:
2 x 5/5 1h press @ 45
8-6-4-2 dhnk pullups
10-8-6-4 goblet squats @ 45
5 x 10/10 1h swings @ 45
Carry medley @ 2 x 45

band work to finish (shoulders and elbows are dingy)

then:
Coach basketball team strength and conditioning (humane burpee)