Fri: 3/28/14, Str

Chin-ups: 1 x 15, 10 

Goblet squats: 2 x 5 @ 36kg

1h press: 2 x 8/8 @ 20kg

Swings: 1 x 30 @ 36kg

Kneeling ab wheel: 1 x 10

Band pull aparts

Band dislocates 

Band good mornings 

Shoulder complex 

Relaxed stretch @ 10 breath count

Thur: 3/28/14, Skill, Live work

I: Skill
15 min of shooting, focus on catch and shoot.

II: Live work
20 min of live work. We only had 4 players so I had to step in and be the 5th for some full court work with my 7th graders as we played the top 8th grade team. These are a majority of the top 7th and 8th graders in the state with some D1 prospects on the 8th grade team for basketball and football. It felt good to get a good run in.

Wed: 3/26/14, str

In the AM:
120 x pushups

In the PM:

J/M

Dynamic stretch 

5 x 5 pullups 

5 x 10 2h swings @ 36kg

Then: 

LCCP x 1:00 each hand @ 20kg

High pull x 1:00 @ 36kg

Bent over row x 1:00 @ 36kg

Thruster x 1:00 each hand @ 20kg

Good morning x 1:00 @ 20kg 

Darc swings x 1:00 @ 20kg

Then: 

7 x 100m sprints 

Relaxed stretch 

Comments:

Conditioning needs to improve.

Mon: 3/24/14, ICT

In the PM:

J/M

Dynamic stretch 

4 x 5 strict pullups 

Then:

60-45-30-15 sec 

2h swings @ 20kg

Ring body rows

Squats 

Push-ups 

Then: cool down

3 x 5 kneeling ab wheel rollouts

Relaxed stretch 

Notes: 

Will be adding in some circuit work at a higher intensity a couple times per week goin forward. Wind is not there. 

Sat: 3/22/14

4:30am

Quiet time: BSF prep, bible reading

Then:

J/M

Then:

100 x push-ups 

100 x squats 

Then: cool down 

Relaxed stretching 

Cold shower x 100 count

In the afternoon: 

8 hours of housework, tiled bathroom, taped and painted. 

Late in the PM:

J/M

Dynamic stretch 

5 x 5 strict pullups 

Then:

1-20kg kb

5 x 10 2h swings

3 x 10 darc swings

3 x 5/5 thrusters

3 x 5 goblet squat w/ pause 

1 x 5/5 windmill 

Then: 

Ab cluster 

Relaxed stretch 

Box breathing 

Notes:

Weight at 199#. Nutrition has been solid lately. 

Fri: 3/21/14

In the PM: 

5 x 5 strict pullups 

5 x 10 strict push-ups 

5 x 15 squats 

Then:

1-20kg kb

5 x 5 goblet squat 

2 x 5 strict 1h press 

2 x 5 LCCP 

4 x 10/10 1h swing 

Then:

1 mile run

2 x 400m run (<1:20)

Then: cool down

J/M

Relaxed stretching

Later in the PM:

125 x push-ups 

Comments:

Easing back into things.

Update:

Very busy lately. I have been doing 200-400 pushups every day at work and getting in some running when I can spare 20 min or so late at night.

Sat: 3/8/14, LC 4/40

1) Quiet time: 

AM: BSF prep

2) Training: 

In the AM and Aft:

6 hours of house work

In the PM: 

2 x 10/10 1h deadlift @ 36kg

100 x push-ups

2 x 6 strict pullups

50 x crunches

50 x leg levers 

3) Nutrition: 

AM: 4 eggs and cheese, protein shake with yogurt, milk and honey

4) Analysis:

Weight: 201#

Sleep: 5.5 hours

Comments: worked at the house all day then had a family night. Low stress. Getting better without coffee.

Fri: 3/7/14, LC 3/40

1) Quiet Time:
AM: Devotion, journal, reading.

2) Training: 

In the AM:

300 x push-ups 

In the PM:

2 x 10/10 1h deadlift @ 36kg

2 x 10 weighted vest push-ups @ 40#

3 x 6 strict pullups

1 x 30 2h swings @ 36kg

50 x crunches

50 x leg levers

3) Nutrition:
AM: Protein shake w/ vit c, some chips

Aft: egg salad, Greek yogurt, chips

PM: 2 eggs, 2 brat sausage, protein shake, 1 small piece of lemon tart

4) Analysis:
Weight: 200.4#
Sleep: 7 hours
Comments: headache in the morning, possibly from 3rd day with no coffee.

Thur: 3/6/14. LC 2/40

1) Quiet Time:

PM: Devotion and reading

2) Training:

In the AM:

130 x push-ups 

In the PM:

2 x 10/10 1h deadlift @ 36kg

2 x 10 weighted vest push-ups @ 40#

2 x 6 strict pullups 

1 x 30 2h swings @ 36kg

50 x crunches

50 x leg levers

3) Nutrition:
AM: Protein shake w/ water

AFT: Salad, ground beef, peppers, beans

PM: 5 eggs, some cheese & protein shake w/ yogurt, milk, honey

4) Analysis: 

Weight: 202.8#

Sleep: 7 hours 

Comments: irritable with no coffee. Worked at house for 90 min as well today, busy day at work. Stress levels are high.

Wed: 3/5/14, LC 1/40

1) Quiet Time:
AM: Devotion, journal, reading.

2) Training:

In the AM:

100 x push-ups 

In the PM:

2 x 20 deadlift @ 36kg 

2 x 10 weighted vest push-up @ 40#

2 x 8 strict pull-ups

1 x 30 2h swing @ 36kg

1 x 50 crunches

1 x 50 leg levers 

Then:

Relaxed stretching

Later in the PM:

Joint mobility and relaxed stretching

3) Nutrition:
Multi-grain bagel (58g carbs)
Spinach salad w/ chicken, bacon, olive oil

Chicken chili, avacado, cheese and corn chips

4) Daily Analysis:

Weight: 203#

Sleep: 7 hours 

Comments: high stress day at work and no coffee made me irritable.

Lent Challenge to support a co-worker 3/5 - 4/17

I am giving up coffee for lent and will be trying the 40 day workout from Dan John to support a co-worker struggling with some self-discipline issues in regards to weight control and diet.

March 5th - April 17th.

Training:
Deadlift
Bench Press
Strict pullup
Swings
Core work/loaded carry depending on time and resources

Nutrition:
Here is the  nutrition pattern I am going to try per Marks Daily Apple:
http://www.marksdailyapple.com/the-primal-blueprint-21-day-challenge-infographic/#axzz2v1QAO8wM

Mon: 3/3/14, Str

1) Quiet time:
AM: 30 min of devotions and bible reading.

2) Training:
Phase: Foundation
Objective: str

In the PM:

2 x 5 deadlift @ 225#

2 x 5 bench press @ 155#

2 x 6 strict pullups 

Then: cool down

Some light shooting 

Relaxed stretching 

Later in the PM:

Analysis:
Weight: 203#
Sleep: 7 hours
Comments:

Sun: 3/2/14, rest

1) Quiet time:

In the afternoon: 

2 hours of BSF lecture prep

Then: 

30 min of devotions and journal.

2) Training: rest

Analysis:

Weight: 203#

Nutrition: great

Sleep: 8 hours

Comments: none

Sat: 3/1/14, S/E + hoops

1) Quiet time: 

2 hours, BSF 

2) Training:

Ph: Foundation

Obj: S/E

In the AM:

Worked on the house for 4 hours.

In the afternoon:

6 min of joint mobility

Then:

2 x 20 squats

2 x 10 goblet squats @ 20kg

2 x 25 push-ups

2 x 6 strict pullups

2 x 15 2h swings @ 20kg

Then:

1 x 15 deadlift @ 225#

Then:

1h Press ladder @ 20kg

10-8-6-4-2 

Then:

6 x 22/22 sprints

Then: cool down

25 min shooting

Band stretching

Analysis:

Weight: 204#

Sleep: 5.5 hours

Nutrition: decent. 

Comments: not a lot of energy. Bad on deads and sprints were harder than they should have been. Felt good to shoot though. It helps clear my mind.

Fri: 2/28/14, rest

Phase: Foundation

Objective: rest

Rest day

Analysis:

Weight: 204#

Sleep: 7 hours

Nutrition: cheat day

Comments: none