Fri: 9/30/16, recharge, run, kbs

Wake up: 600am

Sleep: 7 hours 

Early AM: 48 degrees, foggy, windy 

Douse x 5 gallons 

Cold plunge in lake 

Joint mobility 

Afternoon:

Long walk in woods at state park w/ family. 

Then:

28 min run 

- sub 6mpm last 2 min 

Then: 

5-3-2 x 1h press @ 60

2 x 8/8 1h row @ 60

Goblet squat drill x 6 reps, 10 slow breaths at bottom each rep @ 60

4 x 10/10 1h swing @ 60

Suitcase carries @ 60

Then: 

Cold plunge in lake 

Comments: 

Up north w/ family for long weekend. Water is very cold. Leaves changing. Quiet weekend at cabin full of rest, recovery, good food, lots of family time and warm fires.

Thur: 9/29/16, recharge, coach,

Wake Up: 500am
Sleep: 10 hours
Weight: 201

Early AM:
Cold shower
Dynamic stretch
Coach private basketball lessons x 2.5 hours

In the PM: 

3-2-1 x 1h press @ 60 

2 x 10/10 1h row @ 60

2 x 8 goblet squat @ 60

4 x 10/10 1h swing @ 60

Wed: 9/28/16, recharge, coach, recovery

Wake Up: 500am
Sleep: 5 hours
Weight: 202

Early AM:
Cold shower
Dynamic stretch
Coach private basketball lessons x 2.5 hours

In the PM:
Take care of sick family.

Comments:
Got the boys to bed early. Went to bed myself at 7pm.

Tue: 9/27/16, recharge, recovery

In the AM:
Cold shower
Joint mobility

In the PM:
Dynamic stretch
Coach private lesson x 60 min

Comments:
Family has been sick all week. I am starting to come down with a cold so took it easy and had to take care of both boys who are down for the count.

Mon: 9/26/16, Es day 20,

Wake up: 500am

Sleep: 5 hours 

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 90 min

Then:

Coach strength and conditioning class x 90 min

10 min x yoga and joint mobility w/ class 

Then: 

1 x 15 pullups 

3 x 3 back squat @ 225 

5-3-2 x bench press @ 185, 195, 225 (pr)

4 x 5/5 1h swing @ 80 

1 x 25 2h swing @ 80 

Hammer curl 

Tricep push down 

Heavy farmer carries 

In the PM: 

Walked a boatload while marking fields.

Coach baseball team strength and conditioning x 60 min

Sun: 9/25/16, LSD run

Wake up: 800am

Sleep: 5 hours but not all at once

Weight: 203 

In the AM: 

Joint mobility 

Some super slow push-ups 

Then:

40 min run @ LSD pace 

Then: 

Played with 60# kb for a bit 

Sat: 9/24/16, house work

Wake up: 600am

Sleep: 6 hours 

Cold shower 

BSF x 90 min then had to run into work afterwords for a quick bit. 

Then:

Yard work, starting fall cleanup 

Kids are both sick. Pounding vitamin c and drinking water. 

Fri: 9/23/16, recharge, dmpm, int sprints

Wake up: 500am

Sleep: 6 hours 

Weight: 202

Cold shower 

Joint mobility 

Coach 90 min strength and conditioning class 

In the PM: 

1 x 4 laps in excelsior @ sub 6mpm pace 

- splits 1:23, 1:20, 1:22, 1:23

2 x 1 lap (.23 miles) 

- splits: 1:20, 1:19

Then: cool down 

Slow jog 

Relaxed stretch 

Then: a bit later 

5-3-2 x 1h press @ 60 kb 

2 x 8 paused goblet squat @ 60 

4 x 10/10 1h swing @ 60 

Thur: 9/22/16, recover

Busy day, family emergency plus meet the teach event. Swamped day. 

Wed: 9/21/16, dmpm, interval sprints

Wake Up: 400am
Sleep: 5.5 hours
Weight: 203#

Very early AM:
Dynamic stretch
Coach private lesson x 90 min

then:
Coach strength and conditioning class x 90 min

then: immediately after class before busy day starts
10-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullups
2 x 8 dbl kb front squat @ 2 x 45
2 x 10/10 1h swing @ 80
1 x 30 2h swings @ 80

then:
Goblet squat assessment x 2 min @ 45# kb. Went until felt my hips open up.

then:
1 x .46 mile run (2:37, sub 5:40 pace)
4 x .23 mile run (all sub 1:21 (sub 5:40 pace)

Comments:
Getting back into the swing of running. Pace was faster than I thought, volume is definitely not there yet. Focused today on getting a smooth easy stride and controlling breathing.

Tue: 9/20/16, dmpm

Wake Up: 600am (whoa... slept right through all my alarms)
Sleep 7 hours
Weight: 204

In the PM:
Coach private basketball lesson x 60 min

then:
10-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullup (super slow on 5-3-2 with long pauses on hangs)
4 x 5 1h swing @ 80
1 x 30 2h swing @ 80
2 x 5 goblet squat @ 80

then:
test out Dan John 6 min goblet squat assessment. Got through 3 min of holding 45# kb at bottom of goblet squat for 30 sec, pop up, then down and hold for 30 sec then repeat ect... This was awesome. Hard to remember a time my hips and back felt better. Felt limber as a 15 year old gymnast.

then:
Static hold medley (dbl kb waiter hold, rack hold then farmer carry hold)

Comments:
Tmrw starts training for the 2 mile conditioning test.

Mon: 9/19/16, dmpm

Wake up: 430am

Sleep: 6 hours 

Early AM: 

Dynamic stretch 

Coach private basketball lesson x 60 min 

Then: 

Coach team strength and conditioning x 45 min

Then:

8-5-3-2 x dbl kb press @ 2 x 45 

8-5-3-2 x bent over batwing @ 2 x 45 

2 x 5 dbl kb fs @ 2 x 45 

5 x 10/10 1h swing @ 45 

Ring work for shoulder health 

Carries 

In the PM:

Coach baseball team strength and conditioning x 45 min 

Then: 

BSF x 3 hours 

Sun: 9/18/16, recharge, house work

All Day:
Cut and hauled out the rest of the buckthorn forest in the backyard. Sanded and painted the deck stairs we built last weekend. Long day outside. Felt good to just do some good hard manual labor.

Sat: 9/17/16, recharge, work

Cold shower
stretch

Super Soccer Saturday at the school. Worked 12 hour day at the fields. Exhausted afterwords.