Saturday: 2 mile run, kb

Morning:

2 mile run: (11:49)

All w/ 20kg kb

100 x swings 

25 x goblet squats 

15 x one arm press (each side)

50 x side bends (each side)

Notes:

Run was still harder than it should have been. Pacing needs to improve.

Friday: kb

Evening:

Dbl kb swing: 1-10-1 @ 2 x 20kg 

3 rounds: 

20 x h2h swings @ 20kg

20 x push-ups

5 rounds:

5 x chin-up

10 x push-up

15 x squat

Notes:

Kind of a rest day.

Deadlift video

365# deadlift in jeans and boots with very little to no warm up as I was short on time. Went up pretty easy. 

http://youtu.be/qd4CraE0eQg

Thursday: jj, kb, recovery

AM:

Jiu jitsu x 60 min (ground)
- Majority of the time was spent practicing escaping mount. Finished with a choke and arm bar out of the mount. 

PM: 

J/M and stretching x 30 min

Kb drills x 20 min @ 20kg

J/M and stretching x 15 min 

Notes: 

Struggled in jj this morning but really enjoying it. Very humbling. It seems to promote very healthy and balanced fitness.

Wednesday: Kb, Str, run

Evening:

3 rounds w/ 1 x 20kg kb:

5/5 x LCCP 

5/5 x reverse lunge

5/5 x windmill

5/5 x health snatch

Short rest between rounds 

All done with 20kg kb

Swings: 1 x 20

Bent press: 1 x 5/5

Later that evening:

3 mile run @ slow pace 

J/M and stretching x 20 min

Yoke bar squat: 

5 x 2 x 222# 

Goblet squats:

10 x (20/10) @ 35# (>110 reps)

2 mile run @ slow pace 

J/m and stretching x 10 min

Notes: 

Had the night off so used it to get some volume in. Squats weren't as fast as they should have been.

Tuesday: run, jj, kb

Evening: 

30 min run @ slow pace 

Contrast shower

Then: later

90 min of BJJ. Worked basic ground work including choke out of side mount, arm bar out of a side mount and then escaping mount. 

KB drills x 15 minutes 

Notes:

First BJJ class. I could easily become addicted. 

Monday: KB

Evening:

All done w/ 2 x 20kg kb

Swings: 2 x 25

Front pause squat: 2 x 5 

LCCP: 2 x 5

All done w/ 1 x 20kg kb

OALCCP: 2 x 5/5

OA Front squat: 2 x 10/10

2 min max sit-ups: 70

Leg levers x 70

* 5 x pull-ups done between sets (50 total)

Notes:

Was planning a run but ran out of time. 

Sunday: Str, DL

PM:

Deadlift:
Worked up to a medium hard single at 365#.

Notes:
Short on time, did this with very little warm up and essentially zero rest between sets except to load the bar.

Saturday: LSD run, kb

Afternoon: 

60 min run 

(15 min of nose breathing)

Swimming to cool down

Later that afternoon:

Kettlebell drills x 30 min @ 45# and 80#

(Easily clean and pressed the 80# both sides)

Notes:

Will try to slowly incorporate more nose breathing in my LSD runs as an experiment. Played with my two kettlebells in the yard for 30 minutes later that day. Can get a great, completely random workout in whenever you need a break from routine. 

Friday: int, kb

Afternoon: 

2 x 1 mile sprints

(5:51, 1 min rest, 5:46)

American swings: 1-10-1 @ 20kg

Kb drills x 15 min @ 20kg

(LCCJ, snatch, h2h swings, rotation clean)

Notes:

Happy with the run times, not happy with how difficult it was. Should have been easier. My legs were shot from the weeks work, especially the steep hill sprints and basketball Wednesday. 

Thursday: Coaching, rest

PM:

Coached individual lessons for 2 hours then had some of our good friends over for dinner. 

Wednesday: metcon, kb, hill sprints, hoops

Evening:

21-15-9 AFAP

American swings @ 20kg

Burpees

7 x hill sprints

(All < 20 seconds, very steep hill)

1-10-1

Swings @ 20kg

Kettlebell drills x 7 minutes to cool down

Later that evening:

90 min of 4v4 basketball 

Notes:

Very hot and humid out. Very hydrated. Hill was approx 100-125 yards long with a huge incline. 

On a side note, kettlebells work great for basketball training. They get you "strong enough" while not sacrificing bulk or quickness. The hinge motion really is sport specific for basketball. Someday I will design a basketball training program and kettlebells will have a significant role.

Tuesday: Str, hoops, metcon

45 min of basketball

Then: later 

Deadlift: 3 x 3 x 225#

Bench press: 5-3-2 x 185#

Chin-up: 8-6-4-2

5 rounds for time:

25 x squats 

25 x push-ups 

25 x swings @ 20kg

220 m run 

(12:51)

Notes:

Hoops was 1v1 with a client. I was stopping to teach moves during the time. Metcon was barefoot and outside. 

Monday: int, kbs

Shooting drill x 12 minutes

5 x 400m run

(All <1:20, 1 min rest between)

Kettlebell drills x 20 minutes @ 20kg

Notes:

Legs are pretty sore from that 20rm back squat effort yesterday.