Wed: May 2nd, Rest day (unplanned)

Rest day. Unplanned as the day and work/family time got ahead of me.

Tue: May 1st, Speedball,

Afternoon:
30 min of Speedball in gym (barefoot, lots of sprints)

1 hour later:

30 min of speedball (intense game, lots of sprints)

Comments:
60 min total of intense jogs/cuts/sprints

Mon: April 30th, 2018, Jones Crawl, pulls

In the PM:

3 rounds:
10 x deadlift @ 115% bw (225#)
25 box jumps on med box @ SW (full extension @ top, step down each rep)
(7:58)

then: cool down
1-4-4-1 pullup ladder
1-4-4-1 chinup ladder

Sat: April 28 - Sunday, April 29th, 2018 - Yard work, outdoor work

Saturday:
Spring clean up - all day working outside.

Sunday:
Spring clean up- all day working outside

3 hours of marking fields in the PM. Lots of walking.

Fri: April 26th, 2018, Recovery Day - Travel

Recovery day. Traveled up north with the boys.

Thur: April 25th, speedball, bw and kb circuits

AM:
Speedball x 20 min

Afternoon:
Speedball x 20 min

In the PM:

10 rounds:
5 x pullups
10 x pushups
15 x squats
 - 10:05

then:
40/30
30/20
20/10
10/5
Dbl kb cleans @ 2 x 30's
Pushups
 - 6:27

Late in the PM:

Wed: April 24th, recovery day, marked fields, pushups

In the PM:
4 hours in hot sun marking lacrosse fields

then:
18-1 Juarez Valley pushups

Spent rest of evening outside with my sons at a park and watching lacrosse practice

Tue: April 23rd, speedball, WPU

In the afternoon:
25 min speedball game outside, barefoot w/ football

in the PM:
23 min run (sprint the hills)

then:
2 x (3-1) weighted pullups on rafters @ 45
1 x (3-1) weighted pullups on rafters @ 30

Mon: April 23rd, short couplet + sprints

In the PM:

2 rounds:
15 x swing @ 45
5 x goblet squat @ 45
10 x pushup

then:
21-15-9
Deadlifts @ 225
Bench Press @ 135

then:
3 rounds:
25m heavy tire flip
60 sec 25m/25m shuttle sprints (averaged 8 lengths)
90 sec rest

then:
Yoga and breathing x 10 min

In the Late PM:
Short walk

Sat: April 21 - Sun: April 22 - Run + Active recovery

Active recovery weekend.

Saturday:
40 min run (sprinted all the big hills)
Yoga x 15 min

Sunday:
Cleaned out garage. Lots of loaded carries.

Fri: April 20, Speedball + Run

Speedball plus run 30 min

Thur: April 19: speedball, kbs

Afternoon: 

Speedball x 30 min (went really hard, fast paced)

In the PM: 

1 x 8 dbl kb press @ 2 x 45 

Then: 

10 rounds: 

2 x dbl kb clean @ 2 x 45

1 x dbl kb press @ 2 x 45 

3 x dbl kb front squat @ 2 x 45 

Then: 

30 x dbl kb c&j @ 2 x 45 AFAP 

(3:38)

Then: cool down 

1 x 20 dbl kb deadlift @ 2 x 45 

1 x 20 halo to slasher @ 1 x 45 

Yoga and foundation drills 

Wed: April 18: run, yoga

Late PM: 

27 min run @ lsd pace 

Then: 

Yoga and foundation drills 

Tue: April 17th, run, kbs, yoga

Late in the PM:
40 min run @ LSD pace

then:
5-1 1h press ladder @ 45# kb (switched on fly, did not put kb down)

then:
3 rounds:
15 swings @ 45
5 goblet squats @ 45
10 x pushups

then: cool down
25 min of yoga, foundation drills and breathing exercises