Tue: 5/31/16, coaching

In the PM:
Dynamic stretch

then:
Coaching x 120 min

1 x 22 (18 sec)

Comments:
Ran a 22 with no real warm up and finished in 18 seconds which is baseline to baseline 2 times. Stride felt really solid. Athleticism felt pretty remarkable. Goblet squats, swings and 1h presses and a slight drop in weight are really improving athleticism. Great positive result from the Dan Martin Program Minimum.

Mon: 5/30/16, recharge, Es, pool day

In the AM:

Pool day x 3 hours (in pool teaching my boy I swim)

In the afternoon: 

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

15-12-10-8 x goblet squat @ 45

1 x 40 2h swing @ 80 

Then:

Cold shower 

Joint mobility

Foundation drills

In the PM:
More time at the pool teaching boys to swim. 

Sun: 5/29/16, recharge, Es, pool day

In the AM: 

Cold shower 

Joint mobility 

Foundation drills 

Then:

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

2 x 12 goblet squat @ 45

1 x 40 2h swing @ 80 

Then: rest of the day 

In the pool teaching my boy to swim. 

Sat: 5/28/16, recharge, Es, manual labor

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

Then: 

10-5 1h c&p @ 45

2 x 12 goblet squat @ 45 

10-8 1h sldl @ 45 

4 x 10/10 1h swing @ 45

In the PM:

5 hours moving out a store. Hauling, carrying, lifting, pushing and pulling at a very fast pace. 

Fri: 5/27/16, recharge, ES

Early AM: 

10-5-5 1h c&p @ 45 

2 x 12 goblet squat @ 45

4 x 10/10 2h swing @ 45 

Then: 

Cold shower 

Joint mobility 

In the PM: 

Joint mobility and band work

Thur: 5/26/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

Upper body band work 

Then: outside 

3 x 5/5 1h press @ 45 

8/8, 6/6, 5/5, 5/5 health snatch @ 45 (form practice)

10-5-5 rafter beam pullup 

2 x 5 deadlift @ 205

2 x 10 narrow stance goblet squat @ 45 (really pushed knees out)

Wed: 4/24/16, recharge, Es

In the AM: 

Cold shower 

Joint mobility

Foundation drills 

Then:

10-5-5 1h press @ 45

2 x 10 goblet squat @ 45 

4 x 10/10 1h swing @ 4

In the PM: 

15 min x Steve Nash shooting drill (fast)

Then: 

Dynamic stretch 

60 min coach private basketball lesson

Tue: 4/23/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the PM: 

6-5-4-3-2-1 1h press @ 45 kb

10-8-6-4-2 1h row @ 45 kb 

2 x (5-5-5) fs x right, gs, fs x left @ 45 kb

4 x 10/10 1h swing @ 45 kb 

1 x 10 ab wheel rollout w/ pause 

60 sec max sit-ups (48)

Then:

1 x 30 2h swings @ 80 kb 

10-5-5 x rafter pullups 

2 x 5 deadlift @ 205

Then:

Steve Nash shooting drill x 20 min 

Form work x 5 min 

Comments: 

Weight: 206

Notes: absolutely crazy week with work, family wedding, taking care of kids ect... Not enough hours in a day and feel like I'm chasing my tail a lot.

Mon: 4/23/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility

In the PM: 

12,5 d deadlift @ 205

10-5-3-2 x 1h press @ 45 kb 

Sun: 4/22/16, recharge, pool day

Recharge then spent the entire day in the pool teaching my boy to swim. 

In the PM: 

Hot tub 

Sauna 

Cold shower 

Sat: 4/21/16, ES, recharge, hoops

In the AM:

10,5 x deadlift @ 205

6-5-4-3-2-1 x rafter pullups 

1 x 25 2h swing @ 80 kb 

2 x 5 1h press @ 65 kb 

Ab wheel rollouts 

In the afternoon: 

30 min x Steve Nash shooting drill 

5 min form shooting 

Then:

Band stretching 

Then:

Cold shower 

Joint mobility

Foundation drills 

Notes: 

Weight: 204

Notes: day 3 of fasting during the day. Joints feel great. Upped reps a bit on deadlift for today. 205 feels really light. 

Fri: 4/20/16, hoops, Es, recharge

Afternoon: 

30 min x Steve Nash shooting drill 

- focus on footwork 

Then: 

2 x 5 deadlift @ 205

2 x 5 1h press @ 65 kb 

10,8 x rafter pullups 

1 x 30 2h swings @ 80 kb 

1 x 10 ab wheel rollouts w/ pause 

Then: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Upper body band work 

Then: later in pm 

Push-ups x GTG in sets of 15-20

Comments: 

Weight: 205#

Notes: felt awesome to get a shooting workout in. I realized how much I miss it. Finished up day 2 of no solid foods until 5pm. Joints feel better, sleep better, look visibly more lean, more energy and alertness throughout the day. It takes a lot of discipline however, hopefully I can keep it up. Will be curious to see when the bonk hits or if this is really sustainable.

Thur: 4/19/16, rest

Complete rest

Wed: 4/18/16, recharge, ES, coach

Early AM: 

Joint mobility

Foundation drills 

Cold shower 

Then:

10,5 x deadlift @ 205#

2 x 5 1h press @ 65#

3 x 5 rafter pullups 

1 x 30 2h swings 

1 x 12 ab wheel rollout 

Farmer carries @ 65#

In the PM: 

Dynamic stretch 

Coaching private lesson x 75 min 

Then: 

.46 mile sprint (2:40)

1 min rest 

.23 mile run (1:19)

1 min rest 

.23 mile run (1:15)

Comments: 

Nutrition: fasted most of the day. Feel

much better when I do this. Focus and alertness vastly improve. 

Notes: really easy again. 1h presses are the only tough lift. Sprints felt really good and no calf pain.