Sun: 6/29/14, rest

Rest day due to work.

Notes:
Slowly starting to lean out due to intermittent fasting.

Sat: 6/27/14, foundation day 5

In the AM:

3 hours x furniture hauling and moving

In the PM: 

Warm up: 

None 

Then: easy strength

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 5 goblet squat @ 36kg

1 x 30 2h swing @ 36kg

2 x 5 windmill @ 20kg

Then: cool down

5 min x sealfit hip mobility 

10 min x band stretch 

Fri: 6/26/14, foundation day 4

In the AM: home

Warm up: 

5 min x sealfit hip mobility

Then: easy strength

2 x 5 strict rafter pullups 

2 x 5/5 1h press @ 20kg

2 x 5 goblet squat @ 36kg

1 x 30 2h swing @ 36kg

1 x 15 kneeling ab wheel rollout 

Then: cool down 

5 min x sealfit hip mobility

35 min walk @ easy pace w/ junior 

Thur: 6/25/14, foundation day 3

In the PM:

Warm up: 

5 min x joint mobility

Then: easy strength 

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

1 x 75 2h swings @ 20kg

2 x 5 windmills @ 20kg

Then: cool down

8 x 100 yard sprint (22 on / 22 rest)

Then: later

15 min x Steve Nash shooting drill

60 min x private lesson 

Wed: 6/25/14, rest

In the PM: gym

Coached x 2 hours

Notes:

Weight: 199

Sleep: 6 hours

Nutrition: decent. 

Tue: 6/24/14, foundation day 2

In the PM: gym

Warm up: 

5 min x joint mobility

5 min x dynamic stretch 

Then: easy strength

2 x 5 strict pullups

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

4 x 10/10 1 hand swing @ 20kg

Then: cool down

1 x 50 sit-ups

1 x 50 supermans

1 x 50 glute hip bridge

1 x 50 leg levers

Then: later 

15 min Steve Nash shooting drill (120 makes)

60 min x private lesson

Later in the PM: home
2 hours of hard landscaping work

Then: cool down

Cold shower

Notes:
Weight: 199#
Nutrition: Solid
Comments: core is sore

Mon: 6/23/14, foundation day 1

In the PM: gym

15 min x Steve Nash shooting drill (150 makes)

3 hours x coaching 

Later in the PM: basement 

Warm up: 

5 min x joint mobility

5 min x dynamic stretch 

Then: easy strength

2 x 5 rafter pullups 

2 x 5/5 1h press @ 20kg

2 x 5 goblet squat @ 36kg

1 x 25 2h swings @ 36kg

1 x 15 kneeling ab wheel rollout 

Then: cool down 

5 min x sun salutations

5 min x box breathing

Notes: 

Was challenged by a player to run 2 miles in sub 11:10. Will be a nice side challenge for the summer. He runs 2 miles in under 11:10 and runs 800m in 2:02. He is a current player of mine and is extremely fit so he will be tough to beat. 

Sun: 6/22/14, GPP

In the AM:
Long slalom ski
Relaxed stretch

Sat : 6/21/14, GPP

Early AM: 

Kayaked x 35 min 

Long slalom ski

Later in AM: 

Joint mobility 

Dynamic stretch 

Tumbling x 10 min 

2 x 5 strict chin-ups 

2 x 5 commando pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

4 x 10/10 1h swing @ 20kg

Tumbling x 10 min

Cold swim 

Notes: 

Tumbling was a ton of fun. Done up north at lake. Water still very cold but felt awesome.

Fri: 6/20/14, rest

40 min walk with junior and some stretching. Then traveled north to the lake. 

Thur: 6/19/14, rest

Removed over 100 gallons of water from parents basement over 3.5 hours. 

Wed: 6/18/14, GPP

In the PM: 

Joint mobility

Dynamic stretch 

3 rounds: 

5 x strict pullups 

5/5 x 1h press @ 20kg

10 x goblet squat @ 20kg 

200 yard sprint 

Lots of 1h and 2h swings @ 20kg

100 yard clean carry @ 20kg (r)

100 yard clean carry @ 20kg (l)

Band stretch

Relaxed stretch 

Coaching x 3 hours 

Notes:

Need to find a way to get some more volume in. Loaded carries are something that need more attention. 

Tue: 6/17/14, GPP

In the PM:

Joint mobility

Dynamic stretch

3 rounds: 

10/10 x swing @ 20kg 

10/10 x snatch @ 20kg

10 x push-up (pause at bottom)

200 yard run

100 yard oh carry (r)

100 yard oh carry (l)

100 yard suitcase carry (r)

100 yard suitcase carry (l)

Windmills @ 20kg

Coach private lesson x 60 min

Notes:

Did barefoot at the soccer field at the school. Outdoor workouts are the way to go. 

Mon: 6/16/14, rest

Rest day due to work and fundraiser at night.

Notes:
Weight at end of night was 200#. Nutrition has been decent so even when I am not getting lots of training in due to my schedule I am able to keep bodyweight in check.

Thur: 6/12 - Sun: 6/15, rest

Rest due to work and family commitments.

Wed: 6/11/14, GPP

In the PM:

3 x 300 yard shuttle runs on court (5 down and backs)

(63, 59, 56, 1/1 rest)

10 min Steve Nash shooting drill 

(70 makes)

Coaching x 1 hour

Notes:

Slowly getting back into shape. Feels good to run again. Now that I have a bit more free time and the schedule isn't so busy I will be able to more often.

Tue: 6/10/14, GPP

In the PM:

Joint mobility

Dynamic stretch

2 rounds:

5 x strict pullups

200 yard sprint 

5 x 1h press @ 20kg

200 yard sprint 

10 x goblet squat @ 20kg 

200 yard sprint

(9:21)

3 x 10/10 1h swing @ 20kg

8 x 100 yard sprints (22 sec on/22 sec rest)

Later in the PM:

Coached x 1 hour

Housework x 3 hours

Notes: 

Done on soccer field. Sprints were done barefoot, 22 sec to run the length of field, 22 sec rest, repeat x 8. Nutrition getting better. 

Mon: 6/9/14, Str, end, coach

In the PM:

Warm up: 

200 x jump rope 

Joint mobility

Kb drills @ 20kg

Strength:

Bench press (r/p): 9,4,2 @ 185#

4 rounds: 

3 x strict press @ 115#

90 sec bike @ medium pace

Strict pullups: 4 x 6 (EMOTM)

Work capacity: 

3 x 300 yard shuttle runs on court (1/1 rest)

(65 sec, 60 sec, 56 sec)

Endurance:

25 min bike @ medium pace

Then: 

Coached 2 hours

Later in the PM:

Durability:
Cold shower

Relaxed stretch

Notes:
Presses were supposed to be at 135# but I could only get 1 round so I dropped to 115#. Ran a little short on time so had to skip 1 arm rows, rode the bike to help recover from sprints while monitoring open gym. I have lost a lot of strength in my time away from barbells while working on the house. 

Sun: 6/8/14, rest, housework

All day:
Housework outside, window work, glazing, priming.

Sat: 6/7/14, rest

Rest and housework

Fri: 6/6/14, GPP

In the PM:

Warm up: 

Joint mobility

1h kb complex @ 20kg

Work capacity: 

10 rounds AFAP:

5 x pull-up 

10 x push-up 

15 x squat

Durability: 

Window work at house

Outside work around house , lots of movement. 

Thur: 6/5/14, rest

In the PM: 

4 hour basketball banquet so no training today. 

Wed: 6/4/14, strength, coaching

In the PM:

Warm up:

None

Strength:

AFAP w/ good form (belted)

5 x deadlift @ 245#

25 x back squat @ 205#

5 x deadlift @ 245#

25 x back squat @ 155#

5 x deadlift @ 245#

Stamina:

50 x leg press @ 3pps

Durability:

Band stretch

Later in the PM:

3 hours coaching basketball 

- 60 min private lesson

- 120 min coaching group 

Notes:

Limited food intake due to work schedule. Had to turn strength portion into a circuit bc I only had 20 min of access to barbells. This felt really good today. Deads were really quick.

Tue: 6/3/14, GPP, basketball, coaching

In the PM:

Warm up:

Joint mobility 

3 rounds:

5 x pullups

10 x push-ups

15 x squats

Work capacity: 

30 x kb snatch (each arm) @ 20kg

(2:24)

Stamina:

All w/ 1 x 20kg kb, alternating hands, cannot put kb down

25 yard 1h oh lunge (uphill)

25 yard 1h suitcase carry (downhill)

25 yard 1h oh lunge (uphill)

25 yard 1h suitcase carry (downhill)

25 yard 1h clean carry (uphill and downhill)

25 yard 1h clean carry (uphill and downhill)

25 yard 1h oh carry (uphill and downhill)

25 yard 1h oh carry (uphill and downhill)

(300 yards of total loaded carries, 150 uphill, 150 downhill)

1 x 100 x DARC swings 

Durability: 

20 min Steve Nash shooting workout 

30 min 4v4 full court

Then:

60 min coaching basketball

Mon: 6/2/14, basketball, coaching

In the PM:
10 min Steve Nash shooting drill

Coached basketball for 2 hours.

Sun: 6/1/14, housework

All day:
11 hours of housework. Final move in day.

Comments:
Inside of home is finished and livable. Spent Sunday night at house and will be living there from now on. Now on to outside work of: prepping for painting, painting, carpentry work, window replacements ect. Summer basketball starts so I will have access to the gym more frequently to make training a bit more regular.

Sat: 5/31/14, housework

All day:
11 hours of housework

Fri: 5/30/14, housework

All day:
16 hours of housework.

Thur: 5/29/14, housework

In the PM:
5 hours of housework.