Coach basketball practice x 90 min
Coach strength and conditioning class x 45 min
In the PM:
Trained my 1 mile runner. Goblet squats, swings, pushups, pullups, farmer carries.
then:
Joint mobility
Some goblet squats, swings and pushups w/ 45
5-3-2-2 deadlift @ 185, 225, 315, 335 (easy on slippery bar)
5-3-2 bench press @ 155, 185, 205 (relatively easy)
3-2-2 weighted pullup @ bw + 30. 30, 45
1 x 25 2h swings @ 80
Farmer carry @ 2 x 45
Bearhug carry @ heavy bag
Relax into stretch
We have gal at school who is an Olympic hopeful in rythamic gymnastics. She was having issues with her tight glutes and hip flexors so I helped her get some good mobility work in. She is ultra / elite level talented but hash some dings from overuse injuries and imbalances. We just walked through some basic mobility work and breathing exercises that seemed to really help her out.
Monday, February 13, 2017
Sun: 2/12/17, recover
Joint mobility
Foundation drills
Yoga
Pushups GTG
Family day. Family is sick, I am coming down with it. Poor nutrition.
Foundation drills
Yoga
Pushups GTG
Family day. Family is sick, I am coming down with it. Poor nutrition.
Saturday: 2/11/17, recover
Joint mobility
Foundation drills
Yoga
Pushups and squats (slow 4 count)
Family day then coached away basketball game.
Foundation drills
Yoga
Pushups and squats (slow 4 count)
Family day then coached away basketball game.
Friday, February 10, 2017
Fri: 2/10/17, 40 day workout day 5
Wake Up: 7am
Sleep: 7 hours
In the afternoon:
2 x 5 deadlift @ 185
2 x 5 bench press @ 135
6 x 1 x 10 sec batwing row hold @ 2 x 45
1 x 30 2h swings @ 80
brief farmer carry
then:
yoga
box breathing / prayer / quiet time
In the afternoon:
Coach basketball practice x 90 min
Comments:
Hopped into a dodgeball game over lunch and messed up my already messed up right elbow. It hurt like blazes. Voodoo flossed it a bunch during the day and then really lightened the weights on 40 day workout.
Nutrition:
AM: Coffee, ham and cheese danish, banana
afternoon: small piece of cake
Overall pretty garbage day nutrition wise.
Sleep: 7 hours
In the afternoon:
2 x 5 deadlift @ 185
2 x 5 bench press @ 135
6 x 1 x 10 sec batwing row hold @ 2 x 45
1 x 30 2h swings @ 80
brief farmer carry
then:
yoga
box breathing / prayer / quiet time
In the afternoon:
Coach basketball practice x 90 min
Comments:
Hopped into a dodgeball game over lunch and messed up my already messed up right elbow. It hurt like blazes. Voodoo flossed it a bunch during the day and then really lightened the weights on 40 day workout.
Nutrition:
AM: Coffee, ham and cheese danish, banana
afternoon: small piece of cake
Overall pretty garbage day nutrition wise.
Thur: 2/9/17, 40 day workout day 4
In the afternoon:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw + 30
2 x 25 2h swings
brief farmer carry
In the PM:
Coach away game, long road trip, super long night.
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw + 30
2 x 25 2h swings
brief farmer carry
In the PM:
Coach away game, long road trip, super long night.
Thursday, February 9, 2017
Wed: 2/8/17, 40 day workout day 3,
Wake Up: 600am
Sleep: 7 hours
Early AM:
Cold shower
Coach private basketball lesson x 60 min
then:
Journal
Joint mobility/yoga
Box breathing
Prayer
In the afternoon:
Joint mobility
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw +30
1 x 25 2h swings @ 80
Carry medley @ 2 x 45
Upper body band work
Yoga / box breathing squats and pushups
then: later
20 min x Steve Nash shooting drill
Nutrition:
AM: Protein shake, fish oil
Afternoon: handful of goldfish
PM: 5 eggs, cheese and turkey, protein shake. Small plate chips and cheese, bowl of cereal (super super super hungry.
Sleep: 7 hours
Early AM:
Cold shower
Coach private basketball lesson x 60 min
then:
Journal
Joint mobility/yoga
Box breathing
Prayer
In the afternoon:
Joint mobility
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw +30
1 x 25 2h swings @ 80
Carry medley @ 2 x 45
Upper body band work
Yoga / box breathing squats and pushups
then: later
20 min x Steve Nash shooting drill
Nutrition:
AM: Protein shake, fish oil
Afternoon: handful of goldfish
PM: 5 eggs, cheese and turkey, protein shake. Small plate chips and cheese, bowl of cereal (super super super hungry.
Tuesday, February 7, 2017
Tue: 2/7/17, 40 day workout day 2
Wake Up: 700am
Sleep: 8.5 hours (needed it...)
Weight: 198
Cold shower
In the afternoon:
Coach strength and conditioning class x 90 min
Got in a lot of pupp holds with them as a group at the end.
In the PM:
Joint mobility
2 x 5 goblet squats @ 45
2 x 10 perfect pushups
2 x 15 2h swings @ 45
2 x 5 deadlift @ 185 (easy)
2 x 5 bench press @ 155 (med)
3 x 3 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Suitcase carries @ 80
1h oh carry @ 45
Yoga and stretching to cool down
Late in the PM
Coached basketball home game x 4 hours (long night)
Nutrition:
AM: 1 scoop protein powder, 2 scoops organic peanut butter
During day: munched on some almonds
PM: Cheeseburger, fries and malt (starving and late night, empty fridge)
Sleep: 8.5 hours (needed it...)
Weight: 198
Cold shower
In the afternoon:
Coach strength and conditioning class x 90 min
Got in a lot of pupp holds with them as a group at the end.
In the PM:
Joint mobility
2 x 5 goblet squats @ 45
2 x 10 perfect pushups
2 x 15 2h swings @ 45
2 x 5 deadlift @ 185 (easy)
2 x 5 bench press @ 155 (med)
3 x 3 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Suitcase carries @ 80
1h oh carry @ 45
Yoga and stretching to cool down
Late in the PM
Coached basketball home game x 4 hours (long night)
Nutrition:
AM: 1 scoop protein powder, 2 scoops organic peanut butter
During day: munched on some almonds
PM: Cheeseburger, fries and malt (starving and late night, empty fridge)
Mon: 12/6/17, 40 day challenge day 1
Wake Up: 450am
Sleep: 5.5 hours
Weight: 200
Early AM:
Cold shower
Coach basketball x 90 min
During Lunch:
10 x perfect pushups
5 x goblet squats @ 45
20 x 2h swings @ 45
- 3 rounds
then:
2 x 5 deadlift @ 185 (super easy, even with iffy back)
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Rack carries and farmer carries @ 2 x 45
Upper body band work
Brief yoga sequences
then: later
Trained my 1 mile runner and hopped in on a couple drills with him. We have worked him up to where he is able to swing the 80# kb and generate a lot of force. We have kept his bodyweight at 155# and seen a noticed improvement in his hip mobility.
10-8-6-4-2-1 pushup/pupp ladder
2 x (1-3) pullup ladder
3 x 5 prying goblet squats
Late in PM: Before bed
Yoga w/ wife.
Comments:
Doing the 40 day workout with a friend. We are going to try to do it as written for 5 days per week with 2 weekend days off. Hoping the accountability will be good for both of us.
Goals are:
2 x bw deadlift (400)
1.25 x bw bench press (250)
2 x bw + 80# weighted pullups
Daily mobility / yoga work.
Continued development of personal code of conduct, purpose and principles.
Here is workout structure:
Warm Up:
Basic human movements w/ bw and kettlebells.
then: workout
Deadlift
Bench Press
Weighted pullup
2h swing
Loaded carry
Nutrition:
AM: 1 x scoop protein powder, fiber, 6 x fish oil, 16 oz black coffee.
Evening: Handful of almonds, kind bar.
Dinner: Chicken breast, brown rice, brussel sprouts, water, black coffee, 2 scoops organic peanut butter, 2 small dove chocolates.
Sleep: 5.5 hours
Weight: 200
Early AM:
Cold shower
Coach basketball x 90 min
During Lunch:
10 x perfect pushups
5 x goblet squats @ 45
20 x 2h swings @ 45
- 3 rounds
then:
2 x 5 deadlift @ 185 (super easy, even with iffy back)
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Rack carries and farmer carries @ 2 x 45
Upper body band work
Brief yoga sequences
then: later
Trained my 1 mile runner and hopped in on a couple drills with him. We have worked him up to where he is able to swing the 80# kb and generate a lot of force. We have kept his bodyweight at 155# and seen a noticed improvement in his hip mobility.
10-8-6-4-2-1 pushup/pupp ladder
2 x (1-3) pullup ladder
3 x 5 prying goblet squats
Late in PM: Before bed
Yoga w/ wife.
Comments:
Doing the 40 day workout with a friend. We are going to try to do it as written for 5 days per week with 2 weekend days off. Hoping the accountability will be good for both of us.
Goals are:
2 x bw deadlift (400)
1.25 x bw bench press (250)
2 x bw + 80# weighted pullups
Daily mobility / yoga work.
Continued development of personal code of conduct, purpose and principles.
Here is workout structure:
Warm Up:
Basic human movements w/ bw and kettlebells.
then: workout
Deadlift
Bench Press
Weighted pullup
2h swing
Loaded carry
Nutrition:
AM: 1 x scoop protein powder, fiber, 6 x fish oil, 16 oz black coffee.
Evening: Handful of almonds, kind bar.
Dinner: Chicken breast, brown rice, brussel sprouts, water, black coffee, 2 scoops organic peanut butter, 2 small dove chocolates.
Sunday, February 5, 2017
sun: 12/5/17, back rehab,
Wake up: 730am
Sleep: 7.5 hours (awesome)
Weight: 199
Cold shower
Joint mobility
foundation drills for lower back
Pupp holds
Nutrition:
AM: black coffee, small bowl of oatmeal with blueberries, 1 scoop protein powder with fiber and water. 6 x fish oil tablets.
Afternoon: couple small bites of homemade chicken pot pie. Veggies and a couple chunks of chicken. Water, black coffee.
PM: chips and cheese, pork fajitas, 1/2 beer. Guacamole.
sat: 2/4/17, foundation drills, back rehab
Wake up: 800am
Sleep: 6 hours
Weight: 196
Cold shower
Joint mobility
Lots of foundation drills
Some pupp holds
In the PM:
Short walk w/ family
Foundation drills
Then:
Sauna and ice cold shower followed by more foundation drills for my lower back.
Comments:
Tons of stretching and lower back work. Ate a lot and tried to relax as much as possible with the family.
fri: 2/3/17, bb, shoot
Bench press
Weighted pull-ups @ bw + 30
Deadlift
Back squat
Farmer carry
Steve Nash shooting drill x 15 min
Homecoming game. 8 hours of prep, set up ect after a full work day. Super late night, didn't see family much this week as work and coaching were both wild, need some rest. Lower back kills, popped it coming out of hole on back squats. Dumb decision, should have just stretched today and skipped training but hopped into a workout with no warm up thinking I could sneak a quick one in as a stress relief. Got in lots of foundation drills between all the games tonight.
thur: 2/2/17, kbs, shoot
Dbl kb press
Dbl kb front squat
2h swing
Weighted pull-ups (5 x 2 @ bw + 45)
Heavy farmer carry
Steve Nash shooting drill x 12 min
Wednesday, February 1, 2017
Wed: 2/1/17, kbs, shoot, stretch
Wake Up: 600am
Sleep: 6 hours
Early AM:
Cold shower
In the afternoon:
Joint mobility
PVC mobility work (oh squats, dislocates, hip flexor stretch)
then:
3 x 10 perfect pushups
2 x 5 prying goblet squats @ 45
then:
2 x 5/5 1h press @ 45
5-3-2 x weighted pullups @ 30
2 x 5 goblet squat @ 80
3 x 16 2h swings @ 80
Rack carries @ 2 x 45
Suitcase carries @ 80
Upper body band work (lots of it, elbows barking from arm work yesterday, dumb idea)
then:
10 min x Steve Nash shooting drill (fast pace, short on time)
In the PM:
Coach basketball x 90 min
Late in the PM:
Quick yoga session
Sleep: 6 hours
Early AM:
Cold shower
In the afternoon:
Joint mobility
PVC mobility work (oh squats, dislocates, hip flexor stretch)
then:
3 x 10 perfect pushups
2 x 5 prying goblet squats @ 45
then:
2 x 5/5 1h press @ 45
5-3-2 x weighted pullups @ 30
2 x 5 goblet squat @ 80
3 x 16 2h swings @ 80
Rack carries @ 2 x 45
Suitcase carries @ 80
Upper body band work (lots of it, elbows barking from arm work yesterday, dumb idea)
then:
10 min x Steve Nash shooting drill (fast pace, short on time)
In the PM:
Coach basketball x 90 min
Late in the PM:
Quick yoga session
Tue: 1/31/17, kbs, stretch, arm wrestle
Wake Up: 500am
Sleep: 6 hours
In the AM:
Cold shower
Joint mobility
Foundation drills
In the PM:
2 x 6 dbl kb press @ 2 x 45
2 x 6 dbl kb front squat @ 2 x 45
3 x 3 weighted pullups @ 30
2 x 30 2h swings @ 80
Sandbag carry @ 100
Rack carries @ 2 x 45
Farmer carries @ 2 x 45
Machine curls
Rope tricep pulldows
- 2 rounds
then:
Away game. LONG travel night. Did not get home until very late.
Comments:
Super stressful day with work issues. Honestly just focused on plowing through and finishing the day strong without temper flaring.
On a different note, had to arm wrestle my power forward in front of the entire school, parents and faculty at one of my jobs for a impromtu homecoming week deal. We locked up for 1 min solid and then I ended up beating him. The constant tension from all the kettlebell work ended up paying off. He weighs in at a really really solid 220.
Sleep: 6 hours
In the AM:
Cold shower
Joint mobility
Foundation drills
In the PM:
2 x 6 dbl kb press @ 2 x 45
2 x 6 dbl kb front squat @ 2 x 45
3 x 3 weighted pullups @ 30
2 x 30 2h swings @ 80
Sandbag carry @ 100
Rack carries @ 2 x 45
Farmer carries @ 2 x 45
Machine curls
Rope tricep pulldows
- 2 rounds
then:
Away game. LONG travel night. Did not get home until very late.
Comments:
Super stressful day with work issues. Honestly just focused on plowing through and finishing the day strong without temper flaring.
On a different note, had to arm wrestle my power forward in front of the entire school, parents and faculty at one of my jobs for a impromtu homecoming week deal. We locked up for 1 min solid and then I ended up beating him. The constant tension from all the kettlebell work ended up paying off. He weighs in at a really really solid 220.
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