Wed: 7/30/14, Str (17/40), A/R

Wed: 7/30/14, Str (17/40), A/R

In the PM: A/R

10 min x Steve Nash shooting drill

Then: 

60 min private lesson (got good sweat up)

Then:

30 min x tip in (shooting game)

Later in the PM: 

2 x 5 deadlift @ 185 (super easy)

2 x 20 strict slow push-ups 

2 x 5 strict rafter pullups 

1 x 20 2h swings @ 80#

Then: cool down

Slow and controlled windmills @ 30#

Calf and foot stretching 

Hot shower 

Analysis: 

Body is tired but feeling fine overall. Calves and feet are a bit sore from running intervals yesterday but stretching helped. Felt good to get some shooting in the gym again. I forgot how much I love playing basketball, not just coaching it. 

Tue: 7/29/14, Str (16/40), P/E (short)

Tue: 7/29/14, Str (16/40), P/E (short)

In the PM: P/E (short)

Warm up: 

2 x 400 run @ easy pace 

Dynamic stretch 

Then: 

4 x (1:30/1:30) run, if any int over 1:30 then workout over 

(1:23,1:23,1:24,1:24)

Then: cool down

2 x 400m run @ easy pace 

3 x (1-5) push-up/flr ladder

Relaxed stretch 

Later in the PM: Str (16/40)

2 x 5 deadlift @ 185#

2 x 5 strict pull-up 

1 x 20 2h swings @ 80#

Analysis: 

Back was tired but felt good. Contrast shower yesterday and long stretching yesterday and today helped. The sprints were more difficult than expected. Will slowly increase volume over time. 

Mon: 7/28/14, 40 day workout 15/40, test day

Mon: 7/28/14, 40 day workout 15/40, test day

In the PM: 

Warm up: 

2 x 5 OHS @ 45#

2 x 10 squat

2 x 10 goblet squat @ 35#

2 x 10/10 oh lunge @ 15#

Then: 

Work up to a 1rm deadlift

1 x 5 @ 135 

1 x 3 @ 225

1 x 1 @ 275, 315, 365, 385, 405, 415 (pr)

Then:

3 x 5 strict pullups 

3 x 20 strict push-ups 

Then: 

Max deadhang pullups (15)

Then: cool down

20 min stationary bike 

Band stretch 

Stick mobility 

Contrast shower x 3

Notes: 

Weight: 200#

Comments: lifetime pr on the deadlift. 405 went up easy, 415 was a grind. Form was not great and my back rounded. Lower back is extremely sore. Probably should have called it at 405 and tested again later but got greedy because of how 405 went up. 

http://youtu.be/mxWU88VEFxQ

http://youtu.be/LOGEBoVhnDA

Sun: 7/27/14, rest

Rest

Then: 40 min walk with family @ slow pace

Sat: 7/26/14, rest

Rest due to best friends wedding

Fri: 7/25/14, 40 day workout 14/40

Fri: 7/24/14, 40 day workout 14/40

In the PM:

Warm up: 

1 mile run @ med pace (7:25)

Then: 

10 x 100m sprints on soccer field (all <19)

3 min rest 

2 x 400m sprints on soccer field (1:23, 1:20)

Then: cool down

9:30 sandbag carry @ 60#

Then: after a 10 min rest 

2 x 5 deadlift @ 225# (fast)

2 x 10/10 1h 1l press @ 30#

2 x 5 strict rafter pullups 

4 x 10/10 1h swings @ 30#

Then: cool down

Long hot shower 

Brief stretch 

Thur: 7/24/14, 40 day workout 13/40

Thur: 7/24/14, 40 day workout 13/40

In the PM: 

2 x 5 deadlift @ 225# (easy)

2 x 22 strict push-ups 

2 x 5 strict rafter pullups 

1 x 20 2h swings @ 80#

Then: cool down

Relaxed stretch 

Notes: 

Long day, got in quickly before bed. Haven't done a warm up at all the past couple sessions. Doesn't seem to affect the deadlift at all. My back feels good and healthy and body feels fresh all the time.

Wed: 7/23/14, 40 day workout 12/40

Wed: 7/23/14, 40 day workout 12/40

Early AM:
2 x 5 deadlift @ 225 (easy)
2 x 21 strict pushups
2 x 5 strict rafter pullups
1 x 20 2h swings @ 80#

Notes: 

Painting the house this week so no time for anything in the evenings. 

Tue: 7/22/14, 40 day workout 11/40

Tue: 7/22/14, 40 day workout 11/40

In the PM: 

2 x 5 deadlift @ 225# (easy)

2 x 20 strict push-ups 

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

Some windmills @ 30#

Notes: 

Forgot kbs in car so subbed strict slow push-ups. Shoulders and elbows feel great. 

Mon: 7/21/14, rest

Rest due to housework

Sun: 7/20/14, rest

Rest 

Sat: 7/19/14, 40 day workout 10/40

40 day workout 10/40

Early AM:

Cold swim 

Joint mobility

Then: 

2 x 10 dbl kb deadlift @ 2 x 45#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 deadhang commando pullups 

4 x 10/10 1h swings @ 45#

2:30 x farmer carry @ 2 x 45#

Then: cool down

2 x 5 med/hi box jump 

2 x 10 spider-man push-up 

2 x 5 broad jump 

Tumbling practice 

Ground mobility 

In the afternoon: 

Slalom skied 

15 min of tredding water 

Notes: 

Feels good to get a light, playful day in. As good mentally as physically. Lost weight makes slalom skiing so much easier, can really tell an improvement in hamstring stabity and grip strength. Tumbling is a blast. 

Fri: 7/18/14, 40 day workout 9/40

40 day workout 9/40

Early AM: 

2 x 5 deadlift @ 225# (smooth)

2 x 5 dbl kb press @ 2 x 45#

2 x 8 strict pullups on tree branch

1 x 25 dbl kb swings @ 2 x 45#

Some windmills @ 30#

Then: cool down

Stick mobility

Band work for shoulders 

Notes: 

Weight: 198.6

Nutrition: has been solid. Pretty minimal due to crazy schedule this week with taking care of junior, work and coaching. 

Comments: heading up north to the lake for the weekend. Saturday will be a tonic workout with just 2 x 45# kbs and Sunday will play by ear depending on how the body feels. 

Thur: 7/17/14, 40 day workout 8/40

Early AM: 

25 min run

Sprinted last straightaway in 1:52

Then: 

3 x douse 5 gallons 

8 x joint mobility 

Later in the AM: 

2 x 5 deadlift @ 225# (easy, smooth)

2 x 5/5 1h press @ 45#

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

2:00 farmer carry hold @ 2 x 45#

Then: cool down

Yoga hip mobility 

Cold shower 

In the PM: 

14 x 100 yard sprints on a soccer field (each had to be done in sub 21 sec, done barefoot)

Then:

Coached 2 hours