Saturday: 6/29/13, S/E

I) Training:
- Foundation: Day 7

Session 1:
Type: Baseline
Time: 5:20pm

Warmed up with:
Short swim

Then:
60 x OALCCJ @ 20kg (30 each arm)

Then:
5 x 5/5 half snatches @ 20kg

Then:
60 x squats
60 x push-ups

Then:
Cool down with dislocates, shoulder mobility, lunges and farmers carry.

II) Nutrition:
- ok. Big breakfast with lots of carbs makes me feel lethargic the entire day. I got in a lot of protein.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: ?
- Body: back is still sore

IV) Notes:
- nothing to hard today. Just broke a good sweat and enjoyed being outside.

Friday: 6/28/13, Strength

I) Training:
- Foundation: Day 6

Session 1:
Type: Baseline
Time: 5:20pm

Warmed up with:
Pull aparts & dislocates w/ band
Snatches @ 30#

Then:
5 x front squat @ 2 x 20kg (pause at bottom)
5 x pull-ups
3 rounds

Then:
5 x Press @ 2 x 20kg
5 x chin-ups
3 rounds

Then:
25 x swings @ 20kg
5 x neutral grip pull-ups
3 rounds

Then:
Cool down with long stretching session. Focused on my back and hips.

II) Nutrition:
- solid.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 206#
- Body: back is sore

IV) Notes:
- short on time again. Squeezed this in after work.

Thursday: 6/27/13, Strength, Intervals

I) Training:
- Foundation, Day 5

Session 1:
Strength

Warm up:
Stationary bike, joint mobility and barbell drills.

then:
Back Squat: 4 x 3 x 225 (fast)
Bench Press: 4 x 3 x 185 (tried to focus on full body tension)
Deadlift: 3 x 3 x 245 (fast, light)

then:
5 x (30/30) intervals on bike

then:
cool down w/ brief joint mobility

Session 2:
Power Endurance/Sport

60 min of pickup basketball w/ team

then:
cooled down with a walk and static stretching.

II) Nutrition:
- Minimal but good.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: Throat is sore from allergies.
- Supps: 4000 iu VitD3, 6 x fish oil tabs, 3 x zmc

IV) Notes:
- Had to open up the gym for the team for open gym tonight so got a quick workout in. They were a player short so hopped in and played for an hour which felt great. 

Wednesday: 6/26/13, Strength

I) Training:
- Foundation, Day 4

Session 1:
Strength, 8:00pm

Warm up:
Joint mobility

then:
Back Squat: 3 x 3 x 225 (tried to keep back tight, experimented with lower bar placement)

Bench Press: 3 x 3 x 185 (controlled, worked on setup and constant tension)
Deadlift: 3 x 3 x 225 (fast)

then:
20 x snatches @ 20kg (each arm)

then:
cooled down with a long joint mobility, band and static stretching session.

II) Nutrition:
- Solid.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: Throat is sore from allergies.
- Supps: 4000 iu VitD3, 6 x fish oil tabs, 3 x zmc
- Douse: 3 x 5 gallon buckets

IV) Notes:
- Worked all day then had 3 hours of 1 on 1 coaching. Did not have a lot of time in the gym. Stretched and did mobility before bed. This makes a huge difference and I can always tell when I neglect it. 

Tuesday: 6/25/13, Strength

I) Training:
- Foundation, Day 3

Session 1:
Strength, 5:20pm

Warm up:
Pull aparts and dislocates with a mini band
Squats and pushups
Figure 8's, pass arounds and halos @ 30#kb
Snatches @ 30# kb

then:
5 x front squat @ 2 x 20kg (pause at bottom)
5 x pullups
3 rounds

then:
5 x double kb press @ 2 x 20kg
5 x pullups
3 rounds

then:
25 x snatches @ 20kg (each arm)

then:
cooled down with brief joint mobility and a cold shower.

II) Nutrition:
- Good. Minimal but pretty solid overall.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 210
- Body: Good. Allergies finally hit.

IV) Notes:
- Short on time so did not make it to the gym. Worked all day, went to a funeral, visited my great aunt in assisted living and then coached my high school basketball team in summer league. I had about 30 minutes so squeezed this in before coaching. 

Monday: 6/24/13, Recovery

I) Training:
- Foundation, Day 2

Recovery

II) Nutrition:
- Good.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 212
- Body: Good.

IV) Notes:
- Coached and had a work function at night so no time to get a workout in today.  

Sunday: 6/23/13, Power Endurance

I) Training:
- Foundation, Day 1

Session 1: Morning
- Power Endurance

Warmed up with:
50 x band pull-aparts
15 x shoulder dislocates
50 x squats
10 x box jumps @ approx 36 inches

then:
4 x (30/30) frog hops (all >30 reps)
2 min rest
4 x (30/30) split jumps (all >20 reps)
2 min rest
4 x (30/30) burpees (all >10 reps)

then:
cooled down with:
28 min run @ easy pace
15 min kayak @ moderate to fast pace
cold swim
Joint mobility

Session 2: Afternoon
- Strength Endurance (Ladders)

3 x (1-4) One arm Press ladder @ 20 kg kettlebell

then:
Windmill practice @ 20 kg kettlebell

II) Nutrition:
- decent. 

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: 212
- Body: Good.

IV) Notes:
- Done outside, beautiful weather. The run loosened up my legs and the kayak my upper body. 

Saturday: 6/22/13, kb work

I) Training:

Kb work for 25 minutes
Then:
Cooled down with joint mobility and swimming

II) Nutrition:
- poor

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: Good.

IV) Notes:
- fun workout in the yard with my kb. Lots of snatches and presses.

Friday: 6/21/13, Rest

Rest

Thursday: 6/20/13, Strength, Upper

I) Training:

1) Bench Press:
- 1 x 20 x bar
-1 x 5 x 135, 155
- 4 x 5 x 185

2) Tampon Press:
- 1 x 10 x 185

3) Military Press:
- 5,3,2,2 x 135

4) Shoulder Circuit: 3 rounds
- 20 x plate raises @ 35#
- 20 x bent over lat raises @ 10# dbs

5) Arm Circuit: 5 rounds
- Bicep x 10
- Tricep x 10

6) Prehab/Rehab work

II) Nutrition:
- Good. 

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 208#
- Body: really sore throat. I think it is allergies but not sure.  Body is achy as well. 

IV) Notes:
- Went really hard these past 2 days. Friday is a rest day and then back at it Saturday depending on how my throat feels. I took quite a bit of D3 and tried to get some sleep. 

Wednesday: 6/19/13, Strength, Lower

I) Training:

1) Leg Curl:
- 2 x 8 x warm up weights
- 1 x 8 x 130
- 2 x 8 x 150
- 1 x 8 x 130 w/ 20 partials at end

2) Leg Press:
- 1 x large ascending/descending set
(15 reps @ 1pps to 4pps to 1pps w/ 1 sec pause at bottom)

3) Back squat:
- 1 x 5 x 135, 185
- 3 x 5 x 225

4) Deadlift:
- 1 x max reps @ 275 (16 reps, used straps and belt)

5) Prehab/rehab work

II) Nutrition:
- Good.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 208#
- Body: good

IV) Notes:
- big day. Very pleased with 16 reps at 275 for the deadlift. Leg press was brutal.

Tuesday: 6/18/13, Rest

I) Training:

1) Rest

II) Nutrition:
- Decent.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 208#
- Body: Good.

IV) Notes:
- Worked all day and then coached for 6 hours so had no time to get a workout in.  

Monday: 6/17/13, KB work

I) Training:

1) OA C&P: 1-6 ladder @ 20kg
2) Snatch: 5 x 5/5 @ 20kg
3) Chinups: 6 x 5 
4) LCCJ and OAS with 20kg to cool down
5) Shoulder mobility work with bands
6) 25 min walk

II) Nutrition:
- Decent.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 210#
- Body: Good.

IV) Notes:
- Had family commitments so had to sneak this in a short period of time in the apartment. 

Sunday: 6/16/13, Endurance <60

I) Training:

1) Hike along Cascade Falls x 65 minutes

II) Nutrition:
- Bad.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 210#
- Body: Body feels good, nutrition has been aweful this weekend.

IV) Notes:
- We took off early on Sunday morning and got in a good hike up the Cascade Falls which was really fun.