Wed: 6/29/16, coach, hoops, ES

In the PM:
6 min x Steve Nash shooting drill

then:
Dynamic stretch
60 min private basketball lesson

then:
22 min x Steve Nash shooing drill

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb fs @ 2 x 45
4 x 10/10 1h swing @ 45
Farmer carry @ 2 x 45

then:
Dynamic stretch
60 min x private basketball  lesson

then:
2 hours x coach high school summer league

Comments:
Weight: 205
Lots of time on my feet today. Shooting drill went well, got a really good sweat up. Tough to do kb work after shooting workout as I am pretty spent. Only 2 x private lessons today.

Wed: 6/29/16 - GOALS FOR JULY

1) Finish Personal Finance Curriculum
2) Finish Strength and Conditioning Curriculum
3) 400 min of Steve Nash Shooting Drill (Approx 13 min per day)
4) 450 min or running (Approx 14.5 min running per day)
5) 10,000 swings (approx 323 swings per day)
6) 6 min mile
7) 1h Press 80# kb for a double w/ both arms
8) Accomplish Eagle (8 x dbl kb fs, 50 yard farmer carry x 8 rounds @ 2 x 45# kbs)
9) Deadlift 2 x bw
10) Lower bodyweight to 200#

Tue: 6/28/16, coach, Es, hoops

In the PM:

Dynamic stretch 

Coach private basketball lesson 3 x 60 min

then:
2 hours x cleaning equipment closets (lots of hauling, lifting and carrying odd objects)

Then: 

15 min x Steve Nash shooting drill

then:
All done w/ 2 x 45# kbs
10-8-6-4-2 1h press
2 x 5 front squat
1 x 30 dbl kb swings
Farmer carry

Then: 

2 hours full court basketball w/ high school team 

Comments:
Weight: 205#
Really played well. First time in a while going hard for a full 2 hours. Steve Nash continuous movement shooting drill has really paid off a lot. Proves that building a base is very important. Consistent 20 min of continuous activity can put me a position where I can go full bore for 2 hours. 

Mon: 6/27/16, coaching

In the AM:

Cold shower 

In the PM: 

Dynamic stretch 

Coach private basketball lessons 3 x 60 min

Sun: 6/26/16, recharge, ES

Early AM:
Joint mobility
Foundation drills
Cold plunge in the lake

then:
1-60#kb
2 x 5 1h press
2 x 8 breathing goblet squat
40, 30 2h swings
Farmer carries and holds around the yard

In the PM:
Coach x 2 hours

Comments:
Weight: 207
Still plugged up with a bad cough. Took it easy again today.

Sat: 6/25/16, recharge, Es

Early AM:

Long joint mobility 

Foundation drills 

Then: 

1-60# kb

5-3-2 1h press 

2 x 10 breathing goblet squats

4 x 20 2h swings 

Farmer carry / holds

Rack holds 

Then: 

Some yoga and more foundation drills 

Cold plunge in the lake and spent some time teaching boy to swim. 

Comments:

Still got a bad cough and plugged up but rounding bend. Took it easy today again. 

Fri: 6/24/16, recharge, Es

Early AM: 

Joint mobility 

Foundation drills 

Cold shower 

In the PM:

3 x 3 1h press @ 60

3 x 5 goblet squat @ 60

4 x 10/10 1h swing @ 60

Farmer carry @ 60

Comments: 

Weight: 205

Nice and easy today. Long breaks in between sets. Kbs done outside. Easing back into things since being sick.

Thur: 6/23/16, recharge, hoops

Early AM: 

Cold shower 

Joint mobility

In the PM:

Coach youth basketball camp x 2 hours 

Then: 

Plumbing work at the house x 2 hours 

Wed: 6/22/16, hoops, sick

In the AM:
Cold shower

In the PM:
Coach youth basketball camp x 2 hours

then:
Coach summer league x 3 hours

Comments:
Sick, bad sinus infection. Body is pretty exhausted plus really stuffed up. Kids are sick to so whole family is up all night. Sleep has been less than optimal.

What seemed to help? Tylenol and I took a 20 min nap in the PM between coaching and that helped tremendously.

Tue: 6/21/16, recharge, hoops, Es

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Coach youth basketball camp x 2 hours 

Then:

2 x 5 1h press @ 60

2 x 10 breathing goblet squat @ 60

100 x 2h swing @ 60 

Then: later

15 min x Steve Nash shooting drill 

Then:

Played open gym x 2 hours 

Comments:

Getting sick. Don't feel good at all but still played well in open gym against my high school players. Wind was fine. Shot a little rusty at game speed. Love my 60# kettlebell.

Mon: 6/20/16, recharge, hoops, coach, build fort

Early AM:
Cold shower
Joint mobility
Foundation drills (brief)

In the PM:

Steve Nash shooting drill x 15 min 

Dynamic stretch
60 min private lesson

Steve Nash shooting drill x 10 min

Dynamic stretch
60 min private lesson

Dynamic stretch
60 min private lesson

then:
Framed up fort in backyard for the boys then hauled and spread pea gravel to fill in a play area for them.

Comments:
Weight: 208#
Busy day with 3 lessons. Allergies are kicking up with all the rain and wind lately. Received my 60# kettlebell last night so spent quite a bit of time sanding down the handle. I went cheap and purchased a CAP kettlebell because it was what was in the budget. Handle on it it kind of crooked and pretty rough. After sanding it down it is better. Will prob have to file it down a bit to. 

Sun: 6/19/16, recharge, rest, coach

Early AM:
Cold plunge in lake
Joint mobility
Foundation drills
Douse 2 x 5 gallons

In the PM:
Coach x 2 hours

Comments:
Rested the rest of the day.
Nutrition was very poor.
Hamstrings were actually pretty sore this morning from kb swings yesterday which has not happened in a really long time.

Sat: 6/18/16, recharge, Es,

Early AM:

Cold plunge in lake 

Joint mobility

Foundation drills 

Then:

10-5-3-2 1h c&p @ 45 

2 x 20 breathing goblet squats @ 45

4 x 20 2h swings @ 45

4 x 10/10 1h swing @ 45

Carry medley x 50 yards each carry, each hand 

Then: cool down

Kb play @ 30# kb for 10 min 

In the afternoon: 

Workout w/ wife 

Joint mobility 

Then: 

15 x 2h swings 

5 x goblet squats 

Push-ups (10-20 for me, 3-5 for wife)

- 5 rounds (I used 45, wife used 30)

Then:

1-10 2h swing ladder (I go you go)

Then: 

Suitcase carry @ 45 (follow the leader)

Comments:
Really fun to train with my wife. Shes pretty good with the 30# kb plus it was a beautiful day outside as well. 

Fri: 6/17/16, rest

Travel for funeral then drive north to the lake.