Tue: 8/2/16, Goals for August 2016

Goals for August 2016:

1) 50 x consecutive perfect form pushups.
2) 15 x consecutive dead hang no kip pullups
3) 1 mile run in < 6 min per mile pace
4) Double bodyweight deadlift
5) Daily quiet time: journal, devotions, bible reading, prayer.
6) Do a home maintenance project each day.

Plan of Action:
1) Pushups: GTG
2) Pullups: GTG and ladders during training sessions.
3) Run: 1 x interval session, 1 x continuous high intensity run, 1-2 x lsd runs per week.
4) Every morning - make the time.
5) Consistent effort to keep up on house work / car work. No matter how small the project is, do at least 1 per day.

Sun: 8/1/16, July challenge recap

- pressed 80# kb overhead with each arm easily. 

- strength and conditioning and personal finance curriculum is all finished up.

- completed 10,000 swings 

- fell short in running goal by approx an hour. 

- fell short on Steve Nash shooting drill but still made marked improvement. 

- no deadlift test 

- no 1 mile run test. 

- lots of private lessons this month along with a full time job plus developing curriculum. Burned the candle at both ends and crashed at the end of the month. Totally exhausted and got sick. Need to better work, life, balance. That will be a goal this August.  

Sun: 8/1/16, kbs recharge day

Early AM: 

Journal 

Streams in the Desert 

Psalm 4-5

Then:

Douse 2 x 5 gallons 

Joint mobility 

Foundation drills 

Then:

3 x 5 goblet squat @ 60 

3-2-1 1h press @ 60 

5 x 10/10 1h swing @ 60

Suitcase carries @ 60

Comments: 

Finally rounded the bend. Needed a weekend of rest, sleep, good food and family time. Ate a lot and ate well this weekend. Had a few beers and some whisky as well. Back at it with some new goals tmrw. 

Sat: 7/30/16, July challenge day 30

Early AM: 

Cold plunge in lake 

Joint mobility 

Foundation drills 

- on dock, beautiful morning 

Then: 

250 x 2h swings @ 60

2 x 5 1h press @ 60

2 x 10 goblet squat @ 60

Comment:

Weight: 203 

10,000 swings all done in 30 days. 7lbs leaner, stronger, more durable. Hips and back are strong. Big difference in body composition. I am very good at swings since I have practiced them in large quantities almost every day for the last month.

Fri: 7/29/16, July challenge day 29

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

250 x 2h swings @ 60

Then: 

Slalom ski 

Comments: 

Sick and exhausted from burning the candle at both ends for two long. 

Thur: 7/28/16, July Challenge Day 28

Early AM:
Cold shower
400 x 2h swings @ 45
- 4 x (50-25-15-10)

then:
Dynamic stretch
Coach Strength and Conditioning x 2 hours

then:
3 x 1 down and back on soccer fields @ threshold pace in relay with the kids (220 yards each sprint approx)

Human wheelbarrow relays

In the PM:

Dynamic stretch
3 x 60 min private basketball lessons

Wed: 7/27/16, July Challenge Day 27

In the PM:
3 x 60 min private basketball lessons

then:
300 x 2h swings @ 45

Comments:
Exhausted plus sinus infection. Got the swings in but it was no fun.

Wed: 7/27/16, July Challenge Update

After 26 days:

Swings: (10k swing goal)

Total: 8813

Remaining: 1187 (296 per day for remaining 4 days)

Running: (450 min goal)

Total: 339 

Goal: 377

Remaining: 111 min (27.75 min per day for remaining 4 days)

Tue: 7/26/16, July Challenge Day 26

Early AM:
Cold shower
Joint mobility

then:
Coach 2 strength and conditioning classes x 120 min

- got some hill sprints and suitcase carries in with the groups. 

then: quick training session as short on time
200 x 2h swings @ 45
- 2 x (50-25-15-10)

4 x 4 bench press @ 155 (easy)
2 x 5 back squat @ 185 (easy)

In the PM:
4 x 60 min private basketball lessons back to back to back to back.

Comments:
Filled in and coached strength and conditioning at school. Had a blast. Really long and active day otherwise.

Mon: 7/25/16, July challenge day 25

Early AM: 

Cold shower 

Joint mobility

In the PM: 

60 min x private basketball lesson 

Then:

400 x 2h swings @ 45 

- 4 x (50-25-15-10)

2 x 5 bench press @ 155

5 x 2 back squat @ 225 

5-1 pullup ladder

5-1 chin-up ladder 

Then:

20 min x Steve Nash shooting drill 

Then:

60 min x private basketball lesson 

Sun: 7/24/16, July challenge day 24

Early AM: 

Joint mobility 

Cold plunge in lake 

In the PM: 

200 x 2h swings @ 60

5-3-2 x 1h press @ 60 

2 x 10 goblet squat @ 60 

100 x 1h swings @ 45

Comments: 

300 x swings total, lighter day.

Sat: 7/23/16, July challenge day 23

In the AM: 

Joint mobility 

Then: 

200 x 2h swings @ 45

30 x 2h swings @ 60

1 x 10/10 1h press @ 45 

1 x 10 goblet squat @ 45 

Then: cool down 

Cold plunge in lake 

- quickly done before storm rolled in. 

In the afternoon:

200 x 2h swings @ 60 

- 2 x (50-25-15-10)

Comments: 

430 x swings 

Fri: 7/22/16, July challenge day 22

Early AM: 

Cold shower 

In the PM: 

500 x 2h swings @ 45 

50 x 2h swings @ 60

5-3-2 x 1h press @ 60

2 x 10 goblet squat @ 60

Then: cool down 

Cold plunge in lake 

Comments: 

Sinus infection. No energy. Really lethargic.

Thur: 7/21/16, July challenge day 21

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

2 x 60 min private basketball lessons 

Then:

630 x 2h swings @ 45 

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

2 x 10 goblet squats @ 45 

Then: cool down 

10 min barefoot run on soccer field 

Stretch 

Comments: 

96 degrees, 112 heat index. Did everything outside, like working out in a sauna.