Wednesday, April 10th, 2019, Active Recovery, Steve Nash Shooting

1:30pm:

Active Recovery Day

25 min x Steve Nash continuous shooting drill
 - finished up with form shooting to cool down

then:
25 minutes of yoga
 - did YWTL's with a band per Mr. Morelands instruction. Great way to open up shoulders and upper back.

(Total time: 60 minutes w/ cool downs)

COMMENTS:
Weight: 213#
Weight is too high, when doing this type of volume, my weight just shoots up. Have not been eating that much more than regular. Still staying with a full day fast 90% of the time on the weekdays. Feel stronger which is good but wind has suffered.

Tuesday, April 9th, 2019 - Sealfit - Push Press / Back Squat

615am:

WARM UP:
Joint mobility

STRENGTH :
Push Press:
1 x 5 @ bar
1 x 5 @ 95
1 x 5 @ 115
1 x 5 @ 145 (heavy 5)
1 x 5 @ 135
3 x 5 @ 115

STAMINA:
5 rounds:
15 x push press @ 75
20 x alternating db floor press @ 2 x 35's (10 each side)
12 x TRX rows

then:

STRENGTH:
Back Squat
1 x 5 @ bar
1 x 5 @ 135
1 x 1 @ 225
1 x 5 @ 275 (belt, heavy 5)
1 x 5 @ 225
3 x 5 @ 185

(total time: 65 minutes)

Friday, April 5th, 2019, Sealfit - Bench press

2:00pm:

WARM UP:
Quick joint mobility

STRENGTH:
Work up to heavy 5 bench press (4 x 195, no spotter so racked it)

then:
1 x 5 @ 175
2 x 5 @ 155

STAMINA:
Chipper:
50 x bench press @ 95#
100 x close grip bench press @ 45# bar

Single leg beatdown:
Stationary lunges w/ 2 x 30#
Stationary lunges w/ 1 x 30# kb over shoulders
Step ups with 30# kb
Non weighted step ups.

(goal = obliterate legs with single leg work since no where to do 400m walking lunges)

DURABILITY:
Couch stretch
Hip flexor stretch
SEALFIT hip mobility drill
Foam roll

COMMENTS:
Hip flexors super sore from yesterday. Right hand hurts pretty bad on bench press with inflamed tendon. Felt awesome after foamroll, in pain during.

Thursday, April 4th, 2019, Sealfit - Deads, Steve Nash Shooting

6:00am:

WARM UP:
Joint mobility

STRENGTH:
Work up to a heavy 5 deadlift (295#)

then:
1 x 5 @ 245
2 x 5 @ 225

STAMINA:
4 rounds:
20 x deadlift @ 135
10/10 x 1 leg box jump

DURABILITY:
100 x leg levers
50 x arm haulers
50 x superman back extensions
2 min PUPP

10 min yoga session (focused on hips and lower back)

(Total time: 75 minutes)

10:00am:
17 min Steve Nash continuous shooting drill
5 min cool down with form shooting and ball handling

(Total time: 22 min)

COMMENTS:
Lots of deadlifts today. Happy with the heavy 5 after such a long break from deads. Body feeling tired but not too sore from the weeks work. Adding in the continuous shooting drill has been a really nice change of pace and gets good solid active recovery in.

Wednesday, April 3rd, 2019, Sealfit - WC, Steve Nash Shooting

1:20pm:

WARM UP:
Joint mobility
Hip mobility circuit (fire hydrants, dirty dogs, donkey kicks)

WORK CAPACITY:
3 rounds:
21 x thruster @ 2 x 30# kbs
15 x 2h swings @ 80
12 x chinups
9 x burpee

13:02

DURABILITY:
25 min x Steve Nash continuous shooting drill (slow pace, legs shot)
10 min cool down with form shooting and ball handling

COMMENTS:
Make up work capacity from earlier this week. Felt good to get back into the gym and do some shooting after a long break.

Tuesday, April 2nd, 2019, Push Press

6:00am:

STRENGTH:
Work up to a heavy 5 push press:
1 x 5 @ bar
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 145

then:
1 x 5 @ 135
2 x 5 @ 115

STAMINA:
Chipper:
50 x push press @ 75#
100 x jumping pullups
800m farmer carry @ 2 x 45# kbs

Monday, April 1st, 2019, Sealfit day 5 - Back Squats

10:00am:

STRENGTH:
Work up to a quick heavy 5 back squat (225)

3 x 5 back squat @ 185 (short on time, little to no breaks)

Saturday, March 30th, Sunday, March 31st - Active Recovery

House work, outdoor cleaning and hauling and building shelves in upstairs closet.

Friday, March 29th, 2019 - Sealfit day 4

In the afternoon:

3 x 10 dbl kb push press @ 2 x 45's
5 x ring pullups between each set

4 rounds:
10/10 1h push press @ 30
5 x ring pullups

Carries

Thursday, March 28th, 2019 - Active Recovery

430am:

45 min run @ easy pace

Yoga / Stretch

Yard work and house projects rest of the day.

Tuesday, March 26th, 2019. Sealfit Day 3

9:00am

Work Capacity:
1.5 mile run

10 rounds:
5 x neutral grip pullups
10 x pushups
15 x squats

1.5 mile run

 - 46 minutes

15 min break

Strength: 
3 x 10 dbl kb front squats @ 2 x 45's
 - 5 x ring pullups between each set

Stamina:
Chipper:

50 x goblet squats @ 60#
 - 3-2-1 ring pullups every time you set the kb down (4 rounds)

100 x step-ups wearing 40# vest (high step bench in front yard)

Farmer carry @ 40# vest + 2 x 45's (2 x laps around the house, up and down stairs and hills)

Durability / Cool down:
11 min run (the very hilly circle)

20 min yoga and box breathing

Comments:
2 hours 20 minutes total.

Took my time and enjoyed being outdoors.

Made a training area in the garage. Hung rings from beams, have an open area for kettlebells and area to store weight vest, bands and other equipment. When I can get my barbell and weights back from school I will get a space organized for those as well.

Saturday, March 23rd, Sunday, March 24th, Monday, March 25th - Active Recovery

Spring cleaning and outdoor work. Played with boys outside quite a bit.

Comments:
Very sore from Thursday and Friday's training. Walking and hauling being outside really helped.

Friday, March 22nd, 2019, Sealfit Day 2

6:00am:

Strength:
Work up to a 10rm bench press (185 x 7)

then:
1 x 10 bench press @ 155
1 x 10 bench press @ 135
1 x 10 bench press @ 95

Stamina:
Chipper:
50 x bench press @ 75#
75 x pushup
400m walking lunge

Durability:
Yoga x 15 minutes

In the PM:
Got some spring cleaning work done outside (active recovery)

Thursday, March 21, 2019 - Sealfit

6:00am:

Warm Up:
Joint mobility
1 x 5 deadlifts @ 135
1 x 5 deadlifts @ 185

Strength:
Work up to a 10rm dealift (245#)

1 x 10 deadlift @ 225
2 x 10 deadlift @ 185

Stamina:
5 rounds @ a solid pace
15 x deadlift @ 135
20 x bench hurdle over
40m bear crawl

Work Capacity:
15 x thruster @ 2 x 60# kbs
200m run
20 x thruster @ 2 x 45# kbs
400m run
30 x thruster @ 2 x 30# kbs
800m run

(17:56)

Durability:
Band stretch, yoga, box breathing x 15 minutes

Comments:
Time: 90 minutes
Weight: 209#
Sleep: 5.5 hours
Tough one. Stayed light on deadlifts to ease back into things. Work capacity was tough...
Felt good to get after it again.