sun: 1/15/17, recovery

Wake up: 730am

Sleep: 8.5 hours 

Weight: 200

Cold shower 

Joint mobility 

Yoga

GTG pushups 

sat: 1/14/17, coaching, family day

Wake up: 530am

Sleep: 4.5 hours 

Weight: 196 

Cold shower 

Quick joint mobility 

Then: 

BSF prep x 90 min 

Then: 

Coach basketball team in showcase. Upset #5 in state team in our class. 

Needed to rest and catch up with family rest of the day. Got some GTG push-ups done and brief yoga in the evening. 

Fri: 1/13/17, day 15, yoga, shooting

Wake Up: 700am
Sleep: 6 hours (late night due to previous nights game)
Weight: 196 (dehydrated)

Cold shower

In the afternoon:
20 min x Steve Nash shooting drill

then: later

Thur: 1/12/17, day 14, yoga, shooting

Wake Up: 600am
Sleep: 5 hours
Weight: 199#

Afternoon: (in dress clothes)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk chinups
1 x 25 2h swings

Goblet squat drill @ 45

Farmer carry @ 2 x 75

In the PM:
15 min x Steve Nash shooting drill (hard)

then:
30 day kokoro yoga challenge day 4 x 15 min.
- Salutation A
- Hip mobility drill
- Box breathing
- Brief meditation

then:
Gameday responsibilities and coaching x 5 hours

Wed: 1/11/17, day 13, yoga, shooting

Wake Up: 700am
Sleep: 7 hours
Weight: 199

Cold shower

In the Afternoon (during lunch, in dress clothes)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 chinups
1 x 30 2h swings
Bearhug carry

Dan John goblet squat drill x 2-3 min @ 45

Upper body band work

then:
Breathing excercises - focused on visualization and box breathing

then: later in the PM:
25 min x Steve Nash shooting drill

then:
Coach basketball practice x 90 min

Comments:
Spent time reading at night. A good book and also some things on a morning ritual. Very relaxing. Need to find time to read more.

tue: 1/10/17, day 12, shooting, yoga

Wake up: 515am 

Sleep: 6 hours 

Weight: 199

Afternoon: 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155 

2 x 6 chin-ups 

1 x 30 2h swings @ 80 

Bear hug carry 

Then:

25 min x Steve Nash shooting drill 

Then: 

Box breathing 

15 min x Kokoro yoga (challenge day 2)

Box breathing

Then: later

Coaching x 6 hours (gameday responsibilities etc)

Mon: 1/9/17, day 11, coach, Yoga challenge

Wake Up: 3:00am
Sleep: 5 hours
Weight: 200#

Early AM:
Quick joint mobility
Coach basketball practice x 90 min

then:
Started SEALfit 30 day Kokoro yoga challenge. Got in 20 min of yoga and breathing excercises

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk chinups
2 x 5 prying goblet squats
1 x 20 2h swings @ 80

Late PM:
BSF x 2.5 hours

Fri: 1/6/17 - Sun: 1/8/19, Recover, family time

Spent weekend recovering from cold and getting family healthy. Got a lot of time in with the wife and boys. Tried to get in a lot of cold showers, joint mobility and foundation drills. Body feels so much better when I am disciplined about getting this in.

Thur: 1/5/17, coach, gameday

Early AM:
Coach private lesson x 75 min

In the PM:
Gameday: Coach away game all night: 5 plus hours including travel time ect...

Comments:
Suspended our leading scorer right before conference season starts so stressful last couple days dealing with student, parents, administration ect... Add in lingering cold and busy work schedule has put training on hold for a couple days. Looking forward to having a productive weekend and getting in some training, BSF is back in full swing and prepping for the work week along with quality family time.

Wed: 1/4/16, stretch, coach

Early AM:
Dynamic Stretch
Coach private basketball lesson x 75 min

in the PM:
Coach basketball practice x 90 min

Comments:
Lingering cold. Family is all sick. Really lacking motivation to train right now. Just focusing on getting healthy and dialing in nutrition a bit until motivation returns. Able to keep weight at approx 200lbs during this time.

Tue: 1/3/17, recharge, coach

Wake Up: 700am
Sleep: 6 hours
Weight: 201

Cold shower
Joint mobility
Foundation drills

During the day; GTG w/ 60# kb (2 rounds)
3/3 x 1h presses
5 x Goblet squats
35 x 2h swings

then:
Coach home game + facilities management x 5 hours (won on buzzer beater)

Mon: 1/2/17, recharge, shooting, coach

Early AM: 

Family is sick so taking care of them and then traveled all morning to get in front of a blizzard. 

In the PM: 

Steve Nash shooting drill x 20 min 

then: 

Coach basketball practice x 90 min 

Comments: 

Whole family is sick with cold. I am starting to come down with it. 

sun: 1/1/17, recharge, gtg, walkie

Wake up: 600am

Sleep: 5 hours 

Early AM: 

Built up fire and made coffee for the family then headed outside and doused 2 x 5 gallons (18 degrees). Hard towel dry outside and some power. Reaching before heading back inside to finish up with:

joint mobility

foundation drills

10-8-6-4-2-1 push-up/flr ladder

Then: 

45 min walk on the lake w/ my dad while pulling my son in a sled. 

In the PM: 

30 min walk w/ dad @ fast pace on the lake. (20 degrees)

sat: 12/31/16, recharge, GTG, walkie

Wake up: 600am

Sleep: 7 hours 

Early AM: 

Douse 2 x 5 gallons (8 degrees)

Joint mobility 

Foundation drills 

Then: 

45 min walk on the lake @ fast pace w/ my dad. 

- spent a bunch of time outside w/ my boy as well.

During the day: 

4 rounds, done GTG thru the day

3/3 x 1h press @ 60

5-8 x goblet squats @ 60

35 x 2h swings @ 60

In the PM: 

45 min moonlight walk on the lake @ easy pace to bring in the new year w/ the family.