Tuesday, May 14th, TB Week 1 - HIC

In the afternoon:

Outside - matball with strength class x 60 min - Lots of short sprints

then: at home

10 x 50 yard apex hills
 - 50 yard uphill sprint, 10 x 2h swings @ 60 @ top of each hill
 - jog back down

then:
5 x hill sprint - walk back down

then:
2 mile walk with family

Monday, May 13th, 2019, TB Week 1 - Strength + kb HIC

AM:

3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chins @ bw + 30

then:
100 x health snatch @ 45# AFAP

then: cool down
Joint mobility
Foundation drills

COMMENTS:
Weight: 213
Week 1 = 70% TM numbers
All weights with very strict form. Slow and smooth.

Saturday May 11 and Sunday, May 12 - Manual Labor

Spend all weekend digging up and building a large garden with the family for Mothers day.

Friday, May 10th, TB Base Building

In the afternoon:

3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x  weighted chins @ bw + 30

Thursday, May 9th, 2019, TB Week 1

In the afternoon:

3 x 5 back squat @ 70% TM (185)
3 x 5 bench press @ 70% TM (145)
3 x 5 weighted chinup @ 70% TM (bw + 30)

then:
quick stretch

COMMENTS:
Weight: 213
Short on time but still got it in. No warm up sets today which did not end up being a big deal but as I get a bit older I am realizing I do need to take my time and get a couple good warm up sets in to make the working sets feel smooth. Planning on getting my high intensity conditioning (HIC) in this weekend with some hill sprints and kettlebell work.

Wednesday, May 8th, 2019 - Update + Base Building Phase

UPDATE:

Severe back strain from deadlift volume. Took 2 weeks off. Family stress at home + year end busy schedule led to a long layoff. Trying to play it smart. Put dock in this past weekend and back was fine considering all the goofy carries and funky positions. Weight @ 213#.

Starting tactical barbell operator cycle to rebuild. Working with training maxes and 3 exercise cluster.

Back Squat: using 265 training max
Bench Press: using 225 training max
Weighted Chinup: Using 60 training max

Warm Up:
3 rounds:
10 x swings @ 45
5 x goblet squat @ 45
10 x pushups
5 x chinups

Strength:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinup @ bw + 30

Conditioning:
100 x 1h snatch @ 30 (4:35)

Durability:
20 min x yoga
5 min x breathing

LATER:
6 rounds:
5 x dbl kb oh press @ 2 x 30's
5 x goblet squats
5 x inverted rows
10 x dbl kb swings @ 2 x 30's

COMMENTS:
Weight: 213#

Sunday, April 21st, 2019, active recovery

Lots of yard work and clearing out weeds and buckthorn.

Saturday, April 20th, 2019 - lsd run, kb work capacity

In the afternoon:

35 min run @ lsd pace

then:
1-45# kb @ front yard hill

5 x duku duku
5 x apex hills
5 x duku duku

(22 min total)

then: cool down
Lots of yard work

COMMENTS:
1 x duku duku = 10 x swings, carry kb up hill, 5 goblet squats, carry kb down
1 x apex hill = 10 x swings + hill sprint

Friday: April 19th, 2019 - LSD Run + Long kb work

930am:

60 min run @ lsd pace (did not look at watch, just ran and enjoyed the warm weather until I felt like heading home)

then:
100 x kb snatch @ 30# (20/20. 15/15. 10/10. 5/5)
100 x kb front squat @ 30 (15/15, 15/15, 15/15, 5/5)
100 x  kb push press @ 30 (20/20. 15/15. 10/10. 5/5)
100 x leaning ring row (40/30/20/10)
100 x 1h swing @ 30 (20/20. 15/15, 10/10. 5/5)

then: cool down
Yoga and relaxed stretching (focused on my lower back)
Foundation primary series

In the afternoon:
yard work and lots of movement outside.

COMMENTS:
Lower back super tight and sore. Really loosened up on the run and the kb snatches really helped as well. Foundation drills primary series hit it just right. Hoping to keep moving today so it doesn't tighten up.

Thursday, April 18th, 2019 - Sealfit - Deads

6:00am (w/ Jage)

STRENGTH:
Deadlift
Quick warm up to a heavy 3 (315)
1 x 3 @ 275
3 x 3 @ 245 (tweaked back on last rep...)

STAMINA:
Chipper:
50 x deadlift @ 155
75 x sdhp @ 60# kb
800m sandbag shoulder carry

DURABILITY:
Very brief lower back stretch

COMMENTS:
Weight: 212
Tweaked back on last rep of sets @ 245. Tightening up throughout the day. Volume might be finally getting to me. Actually looking forward to rehabbing it tonight myself.

Wednesday, April 17th, 2019 - Sealfit, Push Press + Steve Nash Shooting

1:20pm:

STRENGTH:
Push Press
1 x 5 @ bar
1 x 3 @ 95
1 x 3 @ 135
1 x 3 @ 155
4 x 3 @ 135

STAMINA:
4 rounds:
15 x push press @ 75
15 x bar dips
15 x trx row
25m overhead lunge @ 45# plate

WORK CAPACITY:
9-7-5
Hang power snatch @ 95
Pushups x 2
TRX row x 2

done AFAP

DURABILITY:
quick yoga hip mobility sequence
20 min x Steve Nash shooting drill
quick foal roll

Tuesday, April 16th, 2019 - Sealfit - Back Squat

1030am:

STRENGTH:
Back squat
1 x 3 @ bar
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 2 @ 295
1 x 3 @ 245
3 x 3 @ 225

STAMINA:
Chipper:
50 x back squat @ 135
75 x squat jumps @ bar
7 min cook carry drill @ 2 x 30# kbs

(Total time: 60 minutes)

COMMENTS:
Weight: 215#
Weight is going up fast but waist has slimmed down per my belt buckles... odd.

Friday, April 12th, 2019, Sealfit - Bench Press, carries, sprints, Steve Nash Shooting

6:30am:

WARM UP:
Joint mobility

STRENGTH:
Bench Press:
1 x 5 @ bar
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 185 (heavy 5)
1 x 5 @ 175
3 x 5 @ 155

STAMINA:
4 rounds:
20 x bench press @ 95
75 x TRX leaning rows
15 x slow weighted stationary lunges @ 2 x 30# kbs

DURABILITY:
400m farmer carry @ 2 x 45's

2 x 300m shuttles on basketball court (5 down and backs, 1 min rest between)
1:06
1:05

(Total Time: 75 minutes)

2:00pm:

Steve Nash continuous shooting drill x 20 minutes

Cool down form shooting x 10 minutes

Yoga and breathing x 15 minutes

(Total Time: 45 minutes)

Thursday, April 11th, 2019, Sealfit WC + Run

2pm:

WARM UP:
Joint mobility + lots of painting so arms and back loose.

WORK CAPACITY:
30/30 x 1h kb clean and jerk @ 60# kb

(6:14)

DURABILITY:
30 min run @ LSD pace.

(Rain, sleet, super wet, slushy, snowy roads. Lots of wind post April blizzard)

(Total time: 50 min including warm up and cool down)

COMMENTS:
Weight: 210#
No school today so got caught up on home projects then quick workout in the afternoon.