Sun: 6/29/14, rest

Rest day due to work.

Notes:
Slowly starting to lean out due to intermittent fasting.

Sat: 6/27/14, foundation day 5

In the AM:

3 hours x furniture hauling and moving

In the PM: 

Warm up: 

None 

Then: easy strength

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 5 goblet squat @ 36kg

1 x 30 2h swing @ 36kg

2 x 5 windmill @ 20kg

Then: cool down

5 min x sealfit hip mobility 

10 min x band stretch 

Fri: 6/26/14, foundation day 4

In the AM: home

Warm up: 

5 min x sealfit hip mobility

Then: easy strength

2 x 5 strict rafter pullups 

2 x 5/5 1h press @ 20kg

2 x 5 goblet squat @ 36kg

1 x 30 2h swing @ 36kg

1 x 15 kneeling ab wheel rollout 

Then: cool down 

5 min x sealfit hip mobility

35 min walk @ easy pace w/ junior 

Thur: 6/25/14, foundation day 3

In the PM:

Warm up: 

5 min x joint mobility

Then: easy strength 

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

1 x 75 2h swings @ 20kg

2 x 5 windmills @ 20kg

Then: cool down

8 x 100 yard sprint (22 on / 22 rest)

Then: later

15 min x Steve Nash shooting drill

60 min x private lesson 

Wed: 6/25/14, rest

In the PM: gym

Coached x 2 hours

Notes:

Weight: 199

Sleep: 6 hours

Nutrition: decent. 

Tue: 6/24/14, foundation day 2

In the PM: gym

Warm up: 

5 min x joint mobility

5 min x dynamic stretch 

Then: easy strength

2 x 5 strict pullups

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

4 x 10/10 1 hand swing @ 20kg

Then: cool down

1 x 50 sit-ups

1 x 50 supermans

1 x 50 glute hip bridge

1 x 50 leg levers

Then: later 

15 min Steve Nash shooting drill (120 makes)

60 min x private lesson

Later in the PM: home
2 hours of hard landscaping work

Then: cool down

Cold shower

Notes:
Weight: 199#
Nutrition: Solid
Comments: core is sore

Mon: 6/23/14, foundation day 1

In the PM: gym

15 min x Steve Nash shooting drill (150 makes)

3 hours x coaching 

Later in the PM: basement 

Warm up: 

5 min x joint mobility

5 min x dynamic stretch 

Then: easy strength

2 x 5 rafter pullups 

2 x 5/5 1h press @ 20kg

2 x 5 goblet squat @ 36kg

1 x 25 2h swings @ 36kg

1 x 15 kneeling ab wheel rollout 

Then: cool down 

5 min x sun salutations

5 min x box breathing

Notes: 

Was challenged by a player to run 2 miles in sub 11:10. Will be a nice side challenge for the summer. He runs 2 miles in under 11:10 and runs 800m in 2:02. He is a current player of mine and is extremely fit so he will be tough to beat. 

Sun: 6/22/14, GPP

In the AM:
Long slalom ski
Relaxed stretch

Sat : 6/21/14, GPP

Early AM: 

Kayaked x 35 min 

Long slalom ski

Later in AM: 

Joint mobility 

Dynamic stretch 

Tumbling x 10 min 

2 x 5 strict chin-ups 

2 x 5 commando pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

4 x 10/10 1h swing @ 20kg

Tumbling x 10 min

Cold swim 

Notes: 

Tumbling was a ton of fun. Done up north at lake. Water still very cold but felt awesome.

Fri: 6/20/14, rest

40 min walk with junior and some stretching. Then traveled north to the lake. 

Thur: 6/19/14, rest

Removed over 100 gallons of water from parents basement over 3.5 hours. 

Wed: 6/18/14, GPP

In the PM: 

Joint mobility

Dynamic stretch 

3 rounds: 

5 x strict pullups 

5/5 x 1h press @ 20kg

10 x goblet squat @ 20kg 

200 yard sprint 

Lots of 1h and 2h swings @ 20kg

100 yard clean carry @ 20kg (r)

100 yard clean carry @ 20kg (l)

Band stretch

Relaxed stretch 

Coaching x 3 hours 

Notes:

Need to find a way to get some more volume in. Loaded carries are something that need more attention. 

Tue: 6/17/14, GPP

In the PM:

Joint mobility

Dynamic stretch

3 rounds: 

10/10 x swing @ 20kg 

10/10 x snatch @ 20kg

10 x push-up (pause at bottom)

200 yard run

100 yard oh carry (r)

100 yard oh carry (l)

100 yard suitcase carry (r)

100 yard suitcase carry (l)

Windmills @ 20kg

Coach private lesson x 60 min

Notes:

Did barefoot at the soccer field at the school. Outdoor workouts are the way to go. 

Mon: 6/16/14, rest

Rest day due to work and fundraiser at night.

Notes:
Weight at end of night was 200#. Nutrition has been decent so even when I am not getting lots of training in due to my schedule I am able to keep bodyweight in check.