Thur: 12/31/15, recharge, coaching, kbs, sprints

Wake Up: 600am
Sleep: 5.5 hours
Weight: 199#

Quiet time and BSF prep x 30 min

then:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

then:
2 x 8/8 1h press @ 20kg
1 x 10 goblet squat @ 36kg
4 x 5 1h swings @ 36kg
1 x 10 kneeling ab wheel rollout

In the PM:

2 x shuttle sprints

- 5 down and backs on court, all <60 sec, 60 sec rest between.

Steve Nash shooting drill x 12 min 

- 12 min continuous motion. 

- broke a really good sweat. 

Then: 

Coaching x 120 min

Then: 

Eat homemade burgers, had a glass of wine with the wife and to bed early. 

Comments: 

Sprints felt good. Getting some shots up is so therapeutic for me. Everything seems right in the world when I'm alone in a gym.

Wed: 12/30/15, recharge, coach, kbs

Wake Up: 600am
Sleep: 6 hours
Weight: 200#

Journal
Devotion (Streams in the Desert
-- approx 40 min

then:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

then:
2 x 5/5 1h c&p @ 20kg (easy)
1 x 10 goblet squat @ 36kg (smooth and slow)
5 x 3/3 1h swing @ 36kg
1 x 10 kneeling ab wheel rollout (1 sec pause at bottom)

In the PM:

Sprint work:
2 x shuttle runs (5 down and back on basketball court in < 60 sec)
 - 1 min rest between sprints

6 x down and backs on basketball court
- start sprint every 20 sec, all sprints were done in under 12 sec)

then:
Coach x 120 min

then:
More sprint work:
1 x shuttle run (5 down and backs in <60 sec)

8 x down and backs on basketball court
- start sprint every 20 sec. All sprints were done in under 12 sec)

then:
Sandbag carries. All done w/ 60# sandbag
1 x down and back w/ sandbag on back
1 x down and back w/ sandbag on right shoulder
1 x down and back w/ sandbag on left shoulder
2 x down and backs w/ bearhug carry
1 x down and back zercher carry

then:
Step up/Squat combo (Tom Furman Naked from the waste down) x 20 reps w/ sandbag on back.

Relaxed stretching before bed

Tue: 12/29/15, recharge, coach, kbs

Wake Up: 515am

Sleep: 7 hours

Weight: 200#

Cold shower

Quiet time x 30 min

Joint mobility

Foundation drills

10-8-6-4-2-1 pushup/flr ladder

Upper body band work

In the PM:

Coach x 120 min 

then:

60 min snow blowing and shoveling. Pushing, pulling and shoveling broke a good sweat despite 25 degree temp.

Then: 

2 x 5 garage beam pull-ups 

2 x 5/5 1h press @ 20kg (smooth and slow)

1 x 10 goblet squat @ 36kg (smooth and slow)

1 x 25 2h swing @ 36kg 

1 x 10 kneeling an wheel rollout (1sec pause at bottom) 

Then: 

Relaxed stretching before bed

Comments: 

Been super hungry. Appetite is through the roof. Noted this last time I did 40 day workout. Lacked some motivation today. Long day at work, coaching and snow work. 

Mon: 12/28/15, recharge, coaching, kbs

Wake Up: 600am
Sleep: 7 hours
Weight: 201#

Cold shower
Joint mobility
Foundation drills
1 x 30 slow pushups
Upper body band work

In the PM:
Coaching x 120 min

Then:

2 x 5/5 1h press @ 20kg (slow and smooth)

2 x 5 garage beam pull-ups 

2 x 5 goblet squat @ 36kg (1 sec pause at bottom)

1 x 35 2h swings @ 36kg

1 x 10 ab wheel rollout (1 sec pause at bottom)
 - took about 15 min or so 

Sun: 12/27/15, recharge, walk, kbs

Wake Up: 700am
Sleep: 7 hours
Weight: 202#

Shoveled driveway x 35 min

then:
Joint mobility
1 x 20 pushups w/ wubbs on my back (35#)

In the afternoon:
4.2 mile walk (approx 60 min)

then:
2 x 5 1h press @ 20kg
2 x 5 garage beam pullups
2 x 5 goblet squat @ 36kg w/ 1 sec pause at bottom
5 x 10 2h swing @ 36kg
15 long breath suitcase carry w/ each hand @ 36kg
- 5 deep breaths in between each set and rep

1 x 10 kneeling ab wheel rollout w/ 1 sec pause at bottom
20 deep breath FLR
a bunch of hammer curls
Relaxed stretching

- Whole workout took 20 min. I was moving at a fast clip.

Sat: 12/26/15, recharge, kb press

Wake Up: 600am
Sleep: 11 hours (awesome)
Weight: 200#

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

In the PM:
Lots of kb presses @ 20kg

Fri: 12/25/15, recharge

Wake up: 600am: 

Sleep: 5 hours (restless)

Weight: 200#

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Thur: 12/24/15, recharge

Wake up: 600am

Sleep: 5 hours (wubbs up a lot)

Weight: 200#

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Wed: 12/23/15, bw, sprints

Wake up: 600am

Sleep: 6 hours 

Weight: 200#

Quiet time x 30 min 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

5-4-3-2-1 push-up/flr ladder (super slow)

Upper body band work 

Cold shower 

In the PM: 

5 min run @ easy pace 

8 x 20 sec sprints (8 breath rest)

5 min run @ easy pace 

Then:

3 x 5 beam pull-ups (30 sec rest)

2 x 3/3 1h push-ups (60 sec rest)

3 x 3/3 stair pistols (30 sec rest)

Messed around w/ rolling pistols 

Wall assisted standing ab wheel rollouts

Kneeling ab wheel rollouts

Long relaxed stretch to cool down

Tue: 12/22/15, recharge, coach

Wake Up: 600am
Sleep: 6.5 hours
Weight: 200#

Quiet time x 30 min

Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
5-4-3-2-1 pushup/flr ladder (super slow with long pause at top and bottom, flexed lats hard)
Hot shower

In the PM:
Coaching x 5 hours (home game)

Mon: 12/21/15, frog hops, hoops, sprints

Wake up: 600am

Sleep: 6 hours 

Weight: 200#

Quiet time x 30 min 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Cold shower 

In the PM: 

Coach x 90 min (game prep)

Then: 

2 x 5 wall squat 

2 x 10 squat 

Then: 

6 x 30/30 frog hop (all over 33 reps)

- 4 min of ballhandling with left hand for rest 

3 x 60/30 frog hop (all over 98 reps)

- 4 min of ball handling with left hand for rest

On the court: 

15 min of basketball work
- form shooting, inside out moves to different types of finish.

16 x 12 sec sprint, 8 sec rest (1 x down and back)

Then: cool down 

Relaxed stretching

Sun: 12/20/15, gtg

Wake up: 600am

Sleep: 7 hours 

Weight: 200

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

All w/ 60#kb 

3/3 x 1h c&p 

7 x Goblet squat 

20+ x 2h swing 

- gtg sets throughout the day 

Sat: 12/19/15, GTG

Wake up: 600am

Sleep: 7 hours 

Weight: 199.8

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

All w/ 60#kb 

3/3 x 1h c&p 

7 x Goblet squat 

20+ x 2h swing 

- gtg sets throughout the day 

Fri: 12/18/15, GTG

520am: 

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

GTG rounds @ 60# kb throughout day

1h c&p

goblet squat 

2h swing (25+ reps)

In the PM: 

Coaching x 5 hours (Gameday, got stomped)

Notes: 

202#