Thur: 3/31/16, recharge, intervals, dmpm

Early AM:
Cold shower
Joint mobility
Dynamic stretch

In the PM:
.23 mile run 

Dynamic stretch 

Then: 

5 x .23 mile run 

- all < 1:19 (sub 6mpm pace)

- 1 min rest 

Then: cool down 

5 min run @ easy pace

2 x (1-5) neutral grip pullup ladder 

Later in the PM: 

10-5-3-2 x 1h press @ 45#

20-10-10-10 x 2h swing @ 90#

2 x 5 goblet squat @ 90#

Kneeling ab wheel rollout 

Then: cool down 

Cold shower 

Relaxed Stretch 

Comments: 

Weight: 204#

Sped up the in work due to short on time. Felt fine but longer rest periods between sets leaves me feeling refreshed post training. 

Wed: 3/30/16, recharge, dmpm

Early AM:

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

10-5-3-2 x 1h press @ 20kg 

2 x 5 goblet squat @ 90#

2 x 30 2h swings @ 90# 

Suitcase holds @ 90#

Halo to thrashers @ 20kg 

Kneeling ab wheel rollouts 

Comments:
Weight: 204#
Body feels great. Every time I go back to the Dan Martin Program minimum of presses, goblet squats and heavy swings on a daily basis body feels refreshed and strong. 

Tue: 3/29/16, recharge, interval sprints, dmpm

Early AM:

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

5 min run @ easy pace to warm up 

Then:

4 x .23 mile interval sprints 

- all < 1:22 (sub 6mpm pace)

- 1 min rest between

Then: cool down 

5 min run @ easy pace 

Focused calf stretch 

Later in the PM: 

10-5-3-2 1h press @ 20kg

2 x 5 goblet squat @ 90#

5 x 10 2h swing @ 90#

Ab wheel rollouts 

2 x 20 perfect push-up 

Comments: 

Weight: 205 

Mon: 3/28/16, recharge, dmpm

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

4 x 5/5 1h c&p @ 20kg 

4 x 8 goblet squat @ 20kg 

Then: 

Lots of dhnk pullups on tree branch (25+)

Then: 

3 x 5 dbl kb snatch @ 2 x 20kg 

3 x 3 dbl kb dead c&p @ 2 x 20kg 

1h snatch practice afterwords.

Then: 

Farmer carry @ 2 x 20kg around entire yard.

Later in PM:

Hot tub x 10 min 

Sauna x 25 min (really hot tonight)

Then: 

Cold shower 

Joint mobility 

Foundation drills 

Comments: 

Weight: 205#

Outside all evening playing with my son in the yard. Brought the kbs outside and alternated playing tricks with kb drills. Beautiful night. Fun way to do it. Got in a sauna with my dad after the boys went to bed. Always a highlight getting to spend time chatting with him. 

Sun: 3/27/16, recharge

Early AM:

Joint mobility

Hot shower 

Push-up/FLR ladder 

Sat: 3/26/16, recharge

Early AM:

Joint mobility 

Long walk in the park by lake w/ family

Then: 

10 min super hot sauna 

Cold shower 

Then: 

Walk around park w/ family 

Comments:

205# 

Fri: 3/25/16, recharge, SEALFIT day 4

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Warm up: 

5 min run @ easy pace 

Then: work capacity

EMOTM 10 min 

- 1 x sprint @ 85% (all < 23 sec)

Then: cool down 

3 min run @ easy pace 

Pullups ladders in the park 

Lay in the PM:

Hot tub x 5 min 

Sauna x 30 min 

Cold shower 

Comments: 

Sleep: 6 hours 

Weight: 204 

Stressful day at work so swung by the park on the way home and ran some sprints. Sauna and cold shower felt great. 

Thur: 3/24/16, recharge, SEALFIT day 3

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the PM: 

Warm up:

10 x oh squat @ pvc

10 x good morning @ pvc

10 x dislocate @ pvc 

- 2 rounds 

Then: strength 

Deadlift: 

5 x 135, 185, 225, 275, 295 

Then: stamina 

25 x deadlift @ 225

- treat each rep as a single 

- perfect form each rep 

Then: cool down 

30 x dhnk chin-ups 

Band tricep extensions 

Relax into stretch 

Wed: 3/23/16, recharge, SEALFIT Day 2

Early AM: 

Cold shower 

Joint mobility (reps = age)

Founder (long holds)

- major difference in extending the reps and holds on morning recharge. 15 min total. 

In the PM:

Warm up:

10 x oh squat @ pvc 

10 x good morning @ pvc 

10 x dislocate @ pvc

Then: s/e (smmf)

100 x dbl in press @ 2 x 20kg 

Then: work capacity 

15 x dbl kb clean @ 2 x 20kg

15 x burpee 

8 x garage beam pull-up 

- 3 rounds at a fast pace 

Then: cool down 

Oh holds @ 20kg kb

Hot tub x 20 min

Sauna x 20 min 

Finished with a cold shower 

Comments: 

Weight: 205

Sleep: 6 hours 

Notes: s/e portion was fun. Worked in ladders and got a lot of extra cleans in. Work capacity was rough as I have neglected this portion of fitness for a while. Worked at a fast pace and needed a bit to gather myself afterwords. Sauna and hot tub felt great. Active recovery work tmrw.

Tue: 3/22/16, recharge, SEALfit Day 1

Early AM:

Cold shower 

Joint mobility

Founder 

In the PM: 

Warm up:

100 x jump rope

10 x oh squat @ pvc

10 x good morning @ pvc

10 x dislocates @ pvc

- 2 rounds 

then: strength: 

Back squat

Work up to heavy 5's

5 x 210#

5 x 225#

5 x 245#

- 50 x jump rope in between each set

then: stamina

20 x back squat @ 215#

55 x box jumps @ high box (step down)

4 x trips to grip failure farmer carry @ 2 x 60# 

- done as a chipper 

Then: cool down

Upper body band work 

Lower body band stretch 

Later in the PM: 

4 x .23 mile run 

- all <1:20 (6mpm pace)1 min rest between 

5 min run @ easy pace 

Then:

AMRAP 10 min 

1 x sprint down/up front yard hill (approx 20 yards down, 20 yards up)

5 x tree pullups 

10 x 2h swings @ 20kg 

- 8 rounds, form went bad on pullups at round 4.

Then: cool down 

Relaxed stretch 

Cold shower 

Comments:

Weight: 205#

Work capacity was better than expected. Squats felt better the farther I got into the chipper. Pullups were a weak point at night and I kipped quite a few. Grip was pretty fried from farmers carries. Runs were not awesome but far better than expected. Pretty happy with base built up from kettlebell and deadlifts.

Mon: 3/21/16, recharge, easy strength

Early AM: 

Hot shower 

Joint mobility

In the PM: 

2 x 5 deadlift @ 225#

2 x 8 dbl kb press @ 2 x 20kg 

2 x 6 dhnk pullups 

2 x 6 dbl kb front squat @ 2 x 20kg 

Farmer carry around yard @ 2 x 20kg 

Then: 

BSF x 3 hours 

Comments:

Weight: 204 (got away a bit, poor nutrition)

Sun: 3/20/16, recharge

Early AM:

Cold shower 

Joint mobility

Comments:

Weight: 205#

Sat: 3/19/16, recharge, gtg

445am:

Cold shower 

Joint mobility

Foundation drills 

Then: 

5 x dbl kb press @ 2 x 20kg 

5 x dbl kb front squat @ 2 x 20kg 

15 x 2h swings @ 90#

-- 4 rounds gtg during Wichita state game

Then: 

240x push-ups 

- gtg during duke game 

Fri: 3/19/16, recharge

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Comments:

Weight: 202#