Friday: Rest

Rest day due to travel.

Saturday: Endurance + Metcon

AM: Session 1
Objective: Endurance + BW Metcon
60 min run (sprinted last 600 m)

Then: 10 rounds AFAP
5 x chin-ups
10 x pushups
15 x squat

(6:07)

Then: Cool down
Waterski
Swim
Stretch
Hydrate
Eat

Notes:
Great run. 60 min running, 15 min of training. Legs feeling much better.

Thursday: Rest

PM:
Coached all night.

Wednesday: Strength + Metcon

PM: Session 1
Objective: Strength + Metcon
Warm up: ROM drills, barbell complex

Then: Front squat
3 x 135#
3 x 155#
3 x 185#
3 x 205#
3 x 225#

Then: 15-12-9-6-3
Thrusters (40# db's)
Burpees
Russian twists (45# plate)

(9:00)

Then: Cool down

Notes:
Front squat is still weak coming out of the hole. Work capacity has decreased while endurance has increased during this cycle, which I expected. 45 min in gym.

Tuesday: Endurance

PM: Session 1
Objective: Sport
40 min basketball shooting workout (40 min of constant movement and jumping)

Later: Session 2
Objective: Endurance
60 min run @ easy pace

Notes:
40 min sport, 60 min running.

Monday: Strength + Intervals

Evening: Session 1
Objective: Strength
Warm up: swings, squats, light deadlift

Then: Deadlift
6 x 2 x 335#

Then: 2 rounds
8 x bench press @ 185#
10 x clapping pushups

Then:
100 x situps (anchored)

Later: Session 2
Objective: Long Intervals
Warm up: 5 min run @ easy pace

Then: 3 rounds
1 mile run @ approx 85-90%
1 min rest

(6:20, 6:12, 6:12)

Then: 5 min run @ easy pace

Later: Session 3
Objective: Sport
2 x softball games

Notes:
45 min in gym, 45 min running, 120 min sport. Weighed in at 196#.

Tuesday: Strength

Objective: Strength

Warm Up:
1000 m row
Barbell complex
Goblet squats @ 55#
Swings @ 55#

Training:
Back squat:
3 x 3 x 245#

Deadlift:
3 x 2 x 315#

Breathing ladders:
Power clean @ 135#
1-5 then 5-1

Swing @ 55#
1-15 (ran out of time)

Row:
2 x 500 m row at 90% effort
(1:50, 1:51)

Durability:
1000 m row @ easy pace

Report:
Body: good, no soreness.
Nutrition: very solid today
Hydration: improving. Not quite there yet.
Sleep: 7.5 hours
Weight: 196#
Notes: Deadlifts were light and fast. Squats were more supposed to be for speed but ended up. Wing more of a grind than anticipated. Power clean breathing ladder was a bit to heavy as I reached my panic breathing at rep 4 on the way up. Finished the whole thing but it was difficult. Next time I'll lower the weight a bit. Swings are a good weight for a 30+ min ladder.

Daily Reading: Isaiah 16-20

Monday: Active Recovery

Objective: Active Recovery

Warm Up:
None

Training:
None

Durability:
2 x softball games.

Report:
Body: refreshed and recovered.
Nutrition: good. Lots of carbs.
Hydration: better
Sleep: 6 hours
Weight: 200 #
Notes: weight a touch high but mostly due to hydration and carbs. Lots off sprint starts in softball as I play center field. Felt great to flush out my legs and spend a couple hours outside on a beautiful night.

Daily Reading: Isaiah 11-14

Sunday: Work Capacity

Objective: Work Capacity

Warm Up:
5 rounds:
5 x chin up
10 x pushup
15 x squat

Static holds (squat, push, pull, handstand)

Training:

100 x 8 count body builders

Durability:
800 m run
Short swim
40 min walk @ easy pace

Report:
Body: legs feel much better
Nutrition:
Hydration: improving
Sleep: 7.5 hours
Weight: ?
Notes: good day. 8 count bb's are awful no matter what so this was as much a mental toughness day as a work capacity day. I have a very hard training week coming up so sleep, hydration and nutrition are going to be very important to prevent over training.

Daily Reading: Isaiah 1-10
Lesson:
- if I do not have faith I have nothing at all.
- turn from my wicked ways and pursue righteousness.
- be holy and set apart from the work around me.

Application:
- faith is so important. If I do not have it I have nothing in this life.
- do not be like the Israelites and turn my back on God.
- live by a code. Live with the goal of pursuing righteousness and being set apart. I must stand up against adversity and not fear opposition.

Saturday: Endurance

Objective: Endurance

Warm Up:
None

Training:
Run:
90 min @ easy pace

Durability:
Walk: 40 min
Swim: 10 min
Active stretch

Report:
Body: quads are still sore
Nutrition: good
Hydration: better, still needs to improve
Sleep: 7 hours
Weight: 197#
Notes: good run today. 60 min on gravel roads and 30 mon on heavily wooded trails. Swim definitely helped in recovery. Legs felt much better after.

Daily Reading: Song of Songs

Friday: Active Recovery

Objective: Recovery

Warm Up:
None

Training:
Run:
60 min @ easy pace

Durability:
Light calisthenics
Long mobility session
Foam rolling
Contrast shower

Report:
Body: quads are very sore
Nutrition: high carb day, seemed to help with recovery. Body felt better the more I ate.
Hydration: still not drinking nearly enough water
Sleep: 6.5 hours
Weight: 198#
Notes: good session today. I need to continue taking these recovery sessions as important as a regular training day.

Daily Reading: Song of Songs 5-8

Thursday: Strength

Objective: Strength

Warm Up:
Sprint starts
Goblet squats w/ 55# db
Swings w/ 55# db
Barbell complex

Training:
Front squat:
1 x 1 x 225#
10 x 3 x 185#, rest 40 sec between sets

5 rounds:
8 x Deadlift @ BW (195#)
8 x Swing @ 70# db

3 rounds:
3 x Bench Press @ BW (195#)
5 x Pullups (complete dead hang)
10 x Swing @ 55#

Durability:
Mobility work
Static stretching

Report:
Body: quads a bit sore
Nutrition: big post workout meal, 7 eggs and an avocado
Hydration: needs to improve
Sleep: 6.5 hours
Weight: 195#
Notes: Strength is not where it needs to be. Legs were tired from the past few days. Failed on front squat at 235 which should have been an easy double or triple.

Daily Reading: Song of Songs 1-4

Wednesday: Intervals

Objective: Intervals

Warm Up:
5 min run
Brief stretch

Training:
Interval Runs:
3 x 1 mile run, 1 min rest between runs (5:55, 6:06, 6:04)

Pullups:
2 x 15 (neutral grip)

Pushups:
4 x 25 (close grip on push up handles for depth)

Situps:
1 x 100 (straight leg)

Durability:
5 min run
Mobility work (extra focus on hips and hamstrings)

Report:
Body: Decent. Legs are pretty tired from yesterday. No soreness however.
Nutrition: Decent. Huge post workout meal of 2 hamburgers, veggies, beans and beer
Hydration: Poor
Sleep: 6.5 hours
Body Weight: 197# post workout
Notes: Sub 20 min 5k is definitely in reach right now if I can drop around 10 lbs. Lungs gave out before my legs today which is strange considering it is always the other way around. Legs did feel heavy from the long slow run yesterday and lack of hydration throughout the day did not help either. Two things I need to spend more time and effort on is post workout mobility and proper hydration throughout the day.

Reading: Ecclesiastes 9-12
Lessons:
- Whatever your hands finds to do, do it with all your might, for in the grave where you are going, there is neither working nor planning nor knowledge, nor wisdom.
- Calmness can lay great errors to rest.
- Banish anxiety from your heart.
- Fear God and keep His commandments, for this is the whole duty of man. For God will bring every deed into judgement including every hidden thing, whether it is good or evil.

Applications:
- Be excellent in all that I do. Whatever I put my hands to, whether it is something I enjoy doing or not, work at it with all my might for life is short.
- Calm my anger, rage and self-delusion. Speak with gentleness and respect always.
- The point of this life is not to seek pleasure, for everything on this earth is meaningless. The chief end of man is to Fear God and to keep His commandments. 

Tuesday: Endurance

Objective: Endurance

Warm Up:
None

Training:
Run:
110 min @ easy pace

Pullups: (Neutral)
1 x 20

Durability:
None

Coaching:
2 hour basketball practice

Report:
Body: Rested and very little soreness after the run.
Nutrition: Peanut butter right before running doesn't sit very well.
Hydration: None, I will be carrying a hydration pack for endurance runs. Goal: 70 oz per 2 hours
Sleep: 6 hours
Weight: 199# after post workout meal.
Notes: Need to spend time stretching and doing mobility post workout.

Reading: Ecclesiastes 5-8
Lessons:
- Do not be quickly provoked in your spirit, for anger resides in the lap of fools.
- Do not be quick with your mouth, do not be hasty in your heart.
- Do not let your mouth lead you into sin.

Applications:
- Do not let my mouth lead me into sin. Have the self discipline to control what comes out of my mouth.
- Out of the mouth comes the meditations of the heart. Do not let my anger or rage become a state of my heart, for it will overflow out of my mouth and cause myself and others to stumble.