Thursday, July 12th, 2018, Active Recovery

Early AM: 

Coach S/C x 3 hours 

in the afternoon: 

2 x 8/8 1h press @ 45 

2 x 8 chinups 

2 x 8 goblet squat @ 60 

2 x 20 2h swing @ 80 

Suitcase carries @ 60 (short) 

then: 

Coach private hoops lessons x 2 hours 

Comments: 

Body a little banged up. Adjusting to running again. With running plus coaching, knees are a little sore but no pain. DMPM still my go to in regards to workouts. Always leaves me feeling more refreshed afterwords than before I began. Traveling north tonight. Going to try to get a couple longer runs in this weekend and hopefully take Sunday as another active recovery day. 

Weight: 209#

Been fasting most of the recent days until past lunch time. Feels good but energy is a bit lower than I would like. Need a little food with all the coaching and being on my feet all day. Typically do not get hungry until about 1-2pm. Just black coffee until then. If I am active that day and go longer than 2 energy levels start to drop and not at my best. 

Wed: July 11th, 2018, ES, Sprints

In the Afternoon:

Joint mobility

then: DMPM
2 rounds:
15 x swings @ 45
5 goblet squats @ 45
10 x pushups
5 x chinups

then: Easy Strength
2 x 5 deadlift @ 225
2 x 5 dbl kb press @ 2 x 45's
2 x 5 dhnk chinups
1 x 20 2h swings @ 80

then: sprints
8 x 110 yard sprints on soccer field (EMOTM)

then: coaching
Coach private hoops lessons x 3 hours

Tue: July 10th, 2018, ES, Murph, lsd run

Early AM:

Coach S/C x 3 hours 

In the Afternoon: 

warm up: 

3 rounds of DMPM 

15 x 2h swings @ 45 

5 x goblet squats @ 45 

10 x pushups

5 x chinups 

then: 

2 x 5 deadlift @ 225

2 x 5/5 1h press @ 45 

2 x 5 dhnk chinup 

1 x 20 2h swing @ 80 

then: 

10 min run (barefoot around soccer fields) 

100 x chinup (kipped like crazy at the end)

200 x pushup 

300 x squat 

10 min run (barefoot around soccer fields) 

then: cool down 

400m heavy bag carry (shouldering and bearhug)

Yoga x 15 min 

In the evening: 

Coach private basketball lesson x 1 hour  

then: 

Coach summer league basketball team x 2 hours 

Comments: 

Weight: 210# 

bodyweight movements are pretty aweful while carrying the extra weight and out of practice. 

Goal weight is 190-195# as quickly and safely as possible. 

Deads went up easy. 

Mon: July 9th, 2018, end < 60, dmpm

Early AM: 

Coach S/C x 3 hours 

In afternoon: 

Coach private hoops lessons x 2 hours 

In the PM: 

Swimming lessons with the boys.

Late PM: 

45 min run @ easy pace 

Then: 

2 x 5 1h press @ 45 

2 x 10 goblet squat @ 45 

4 x 10/10 1h swing @ 45 

Comments: 

Weight: 213 on Sunday weigh in

Too heavy, too soft. Bad nutritional habits. Bad life balance. Super hectic year personally. 

Sun: July 8th, 2018, end < 60

In the afternoon: 

25 min run @ easy pace 

Sat: July 7th, 2018, voyageur 50 mile run training start

31st birthday today. Next voyageur 50 mile ultra is July 28th, 2018. Still bothers me that I quit at 40 miles almost 5 years ago. Going to dedicate myself to completing it right after my 32nd birthday. 

In the AM: 

50 min run @ Cabin (landing and back)

Thur: May 17th, 2018, apex hills + kb's and hill sprints

In the AM:

Apex Hills x 12 min
short hill sprint
10 x 2h swings @ 60
 - approx 15-18 rounds

then: cool down
Box breathing and kokoro yoga

In the PM:

suitcase carry 60# kb to the hill by soccer field

then:
5 x duku duku's @ 60# kb
 - 5 x goblet squat, run uphill while carrying kb, 10 x swings then carry kb back down. Goal is to now put the kb down during the required rounds.

then:
2 rounds:
5/5 x deadstop kb snatches @ 60
hill sprint

then:
2 rounds:
5/5 x deadstop kb clean @ 60
hill sprint

then:
2 rounds:
8/8 kb push press @ 60
hill sprint

then: cool down
2 x 60/60sec 30m interval sprints (9 full lengths each round)

Sun salutations and breathing excercises

Comments:
had a bit of time after work, too beautiful outside to be in the weightroom. Had to get outside.

Wed: May 16th, 2018 rest

Tuesday, May 15th, 2018 - ES + Litvinovs

In the afternoon:
Sun Salutations + Joint mobility

In the PM:
2 x 5 deadlift @ 245
2 x 5 bench press @ 165
2 x 7 dhnk pullups

then:
3 rounds:
20 swings @ 80# kb
100 yard sprint, last 15 yards straight uphill

then:
Kokoro yoga and breathing

Thursday, May 10th, 2018, BHM

In the PM:

Joint mobility

then:
5-3-2 dbl kb press @ 2 x 60's
 - 150 yard run in between each rung

2 x 5 dbl kb front squat @ 2 x 60's
 - 150 yard run in between each rung

20-18-16-14-12-10-8-6-4-2 x 2h swings @ 60
 - 50 yard run in between each rung

200 yard farmer carry @ 2 x 60's

then: cool down
box breathing x 5 min
Sun salutation A x 3

Comments:
weight: 207 or so
No energy to train after work so went outside with the kettlebells and tried to enjoy the outdoors.

Wed: May 9th, 2018, AR

Swamped day at work.

50 min walk with wife after work

then:
45 min wrestling with a 150# stone in the wife's garden.

Tuesday, May 8th, 2018, the Eagle

In the PM:
The Eagle
8 x dbl kb front squats @ 2 x 45's
30m farmer carry
 - 8 rounds w/out putting kb's down (done in 6:15)

then:
5-1 bench press @ 155
5 x 5 close grip chinups

Monday, May 7th, Speedball, ES, Yoga

AM:
20 min hard speedball game outside. Lots of sprints.

then:
2 x 5 front squat @ 155
2 x 5 bench press @ 155
4 x 4 dhnk slow pullups

then:
Kokoro yoga practice (mindful movement)

Afternoon:
20 min hard speedball game. Lots of sprints.

Sat: May 5th - Sun: May 6 - Active Recovery - Yard Work

Lots of yard work and manual labor outside. Very active, lots of walking and hauling and carrying. Felt great to get some sun and spend time outdoors with the family.

Sunday biked 4-6 miles with the family. I hauled both boys in the buggy, lots of hills....