Mon: 1/30/17, quick kbs, coach, bsf

Wake Up: 530am
Sleep: 7 hours
Weight: 199 (poor nutrition Sunday)

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
2 x 20 2h swings @ 80
2 x 5 goblet squat @ 80
3 x 3 weighted pullups @ 30
2 x 5/5 1h press @ 45

Upper body band work
Stoney stretch w/ rings

then:
Coach strength and conditioning class x 40 min

Then:

10 x perfect push-ups (pause top and bottom)

10/10 x 1h swings @ 45 

5 x prying goblet squats @ 45

- 3 rounds done quickly 

then:
Coach basketball practice x 90 min

then:
BSF x 2 hours

sun: 1/29/17, kbs, stretch, sauna

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 x push-up/pupp ladder 

Then: 

2 x 5 1h press @ 60

2 x 8 goblet squat @ 60 

4 x 10/10 1h swing @ 60 

In the PM: 

Hot run x 12 min 

Sauna x 25 min (2 x cold showers in between)

sat: 1/28/17, rest

Rest and recovery. Family day. 

Fri: 1/27/17, shooting, kbs,

Wake up: 530am
Sleep: 6.5 hours (well rested)
Weight: 196

In the PM:
Steve Nash shooting drill x 90 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
3 x 3 weighted pullup @ bw + 30
3 x 20 2h swings @ 80

Suitcase carries @ 80
Rack carries @ 2 x 45

Joint mobility
Upper body band work

Late in the PM:
Coach gameday (away game) x 3 hours

then:
Stretch before bed

Thur: 1/26/17, recover, busy day at work

Wake up: 600am
Sleep: 7 hours (awesome)
Weight: 196

In the PM:
Coach strength and conditioning class x 90 min

then:
Coach basketball practice x 90 min

then: Later in the PM
Took wife on a date, sampled grass fed organic meat, organic cheese and local craft beer.

Comments:
Enjoy sitting at under 200#. Weighted pullups are much easier on my elbows. Lowering the reps and adding in upper body band work is good for my joints. Still need to improve my nutrition and water intake.

Wed: 1/25/17, kbs, shooting, coach

Wake Up: 600am
Sleep: 7 hours (felt AWESOME)
Weight: 197

In the PM:
2 x 8 dbl kb press @ 2 x 45
2 x 8 dbl kb front squat @ 2 x 45
5 x 2 weighted pullups @ bw + 45# kb
5 x 15 2h swings @ 80 (focused on getting kb pushed down into hinge motion, snappy)

Rack carries @ 2 x 45
Farmer carries @ 2 x 45
Bearhug carries @ 80# bag

Joint mobility and foundation drills x 15 min

Later in the PM:
20 min x Steve Nash shooting drill

then:
Coach basketball practice x 90 min

Comments:
Kb work along with intermittent fasting really leans me out. Cutting back on carbohydrate intake makes my joints feel significantly better. These are things I already know but continue to struggle with doing consistently.

tue: 1/24/16, kbs, shooting, coach

Wake up: 630am

Sleep: 5 hours (interrupted, son up in middle of night)

Weight: 195 

In the AM: 

Cold shower 

Steve Nash shooting drill x 15 min 

Then:

2 x 5 dbl in press @ 2 x 45 

2 x 5 dbl kb front squat @ 2 x 45

3 x 3 weighted pull-ups @ bw + 30# kb 

50 x 2h swings 

4 x 10/10 1h swings @ 45 

Farmer carry @ 2 x 45 

Upper body band work 

Puppy holds 

Goblet squat drill 

In the pm:

Coach s&c class x 90 min 

Then: 

Coach basketball games + setup etc x 5 hours 

Mon: 1/23/17, kbs, shooting

Wake up: 500am
Sleep: 5.5 hours
Weight: 199

Cold shower

Coach basketball practice x 90 min

in the afternoon:
2 x 8 dbl kb press @ 2 x 45
2 x 8 dbl kb front squats @ 2 x 45
2 x 8 dhnk chinups
2 x 20 2h swings @ 80

Machine curls
Rope tricep pushdowns

in the PM:

60 min of 5v5 basketball 

Sun: 1/22/17, recover, family time

Spent day getting house ready for my youngest sons 1 year birthday party. Got to spend some quality time with my boys and family throughout the day. Got in a good stretch in the morning and some joint mobility work. Nutrition was decent despite the party.

Sat: 1/21/17, kbs, yoga

Early AM:
Cold shower
Joint mobility
Yoga
Foundation drills

then:
2 x 5 1h press@ 60
2 x 5 goblet squat w/ pause @ 60
2 x 8 1h bent over row @ 60
5 x 10/10 1h swing @ 60
Suitcase carry @ 60

Fri: 1/20/17, shooting, kbs, coach, stretch

Wake Up: 700am
Sleep: 7.5 hours
Weight: 195

In the late afternoon:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Rack carries @ 2 x 45
Suitcase carry @ 80
Farmer carries @ 2 x 45

then:
Yoga x 10 min

then:
Steve Nash shooting drill x 15 min

Late PM:
Coach basketball, gameday x 4 hours (home)

Thur: 1/19/17, recharge, recover

Wake up: 600am
Sleep: 6 hours
Weight: 195#

Cold shower

in the PM:
Coach basketball practice x 90 min

Coach strength and conditioning class x 90 min
- got a couple goblet squats, swings, pushups and pupp holds while demonstrating for class

Wed: 1/18/17, shooting, kbs, coach

Wake Up: 600am
Sleep: 6 hours

Late afternoon:
Steve Nash shooting drill x 30 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Farmer carries @ 2 x 75's
Farmer carries @ 2 x 45's
Rack carries @ 2 x 45's

10-8-6 x perfect pushup/pupp ladder (perfect pushup = 1 sec pause at bottom, 1 sec pause at top)

Upper body band work

then:
Coach basketball practice x 90 min

Tue: 1/17/17, kbs, coach, game

Wake up: 600am
Sleep: 5 hours
Weight: 200

Late afternoon:
Coach strength and conditioning class x 90 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 15 2h swings @ 80
Farmer carry @ 2 x 45

then:
Coach away game x 5 hours. Rivalry game vs 6th ranked team in state. We got our teeth kicked in. Doesn't happen often, forgot how it felt to get absolutely destroyed.