Mon: 8/31/15, rest (work, BSF)

530am: 

Streams in the Desert 

Homiletics (Hosea 5)

Journal 

Cold shower 

Joint mobility

Foundation drills for lower back

Notes: 

Work then BSF until late. No training. 

Sun: 8/30/15, complete rest

No training. Ate big dinner at our friends house of grilled pizzas. Back to training tomorrow. 

Sat: 8/29/15, rest, house projects

630am: 

Douse 2 x 5 gallons

Power breathing x 3

Joint mobility

Foundation drills 

Gtg pushups 

Streams in the Desert 

Homiletics (Hosea 3)

Journal 

Notes: 

Did yard work and house projects rest of the day. 

CB from IGX - Principles and Re-entry phases.

Some basic principles:

- Daily activity. Stay active and get blood flowing and lungs pumping daily.

- Joint mobility and dynamic stretching upon wake up and b/f workouts. Done daily.

- RIS and band stretching post workouts. 

- Core work is short, heavy & intense. Ab wheel rollout, FLR holds, Dragon flags ect. No hi reps.

- Hockey or sport 3-4 x per week, >60 min at a time. 

- As much joint mobility, core work and low impact cardio as possible. 

- Kettlebells, bodyweight exercises, sandbags.

- Cable training and band training for upper body as you get older.

- No barbells.  

- Workout outdoors. 

- Simple, no excuses. 

AM Routine:

Wake up time, temp & weather record.

Douse 5 gallons x 3

Power breathing x 3

Joint mobility

Dynamic stretching

Re-entry Phase 1: (JM, CARDIO)

Mon - Sat:
Joint mobility x 20-30 min
>60 min of cardiovascular exercise (skating or fast walking)
__________
Re-entry Phase 2: (JM, DS, DOUSE, CARDIO)
As many days as possible:
Dousing, breathing, joint mobility, dynamic stretching
joint mobility, dynamic stretch and >60 of cardiovascular exercise
After cardio: heavy core work, flexibility work, isometric stretching
__________
Re-entry Phase 3: (DOUSE, CARDIO, BW)
As many days as possible:
AM: dousing, breathing, jm, ds
PM: jm, ds, cardio activity, bw work
Pullups x 25 max
Pushups x 100
Body rows x 50
HSPU x 8-1 ladder or similar
Ab wheel rollouts
Flexibility work

Examples 1:

Pull ups 5x5
Push ups 3x50
Body rows 2x50
Handstand push ups 2x8.
Rest was taken between each set and exercise.
Standing ab wheel 3x5
Hand walking into plank for time x2.

Example 2:

Off ice:
Dead hang pull ups 5x5
One arm push ups 5x5
Body rows 2x25
Med ball slams x50
Standing ab wheel roll outs 4x5
AndyBands for flexibility.

SJ 10 min. 

Then off to the ice rink.
Hockey skating 90 min. drills and skills.
RIS

Example 3:
5 rounds of the following....
Swings 10+10
Snatch 10+10
Burpees x10
Rest 1 minute
__________
Re-Entry Phase 4: (solid 5 months or so)
Example 1:
AM: Douse, breathing, JM, DS
PM: JM, DS, CARDIO, BW (advanced)
One arm push ups 2x5
Body rows 1x25
Pull ups 3x5
Handstand push ups 1x8.
Dragon flags 2x5
Standing ab wheel roll outs 2x5
Walked into plank for time x1
Isometric stretch to finish.

Example 2:
Body weight exercises.
Pull ups 5x5
Push ups 1x100
Body rows 1x50
Dragon flags 2x5
Standing ab wheel roll outs 2x5
Hand walking into a plank for time x1
Easy isometric stretching to finish.

Example 3:

Tossed the skates and went into the warm up room for some body weight stuff.
Pull ups- on metal door 5x5
Body rows- using two benches 2x25
Push ups - on rubber floor 1x100
Handstand push ups with heels on wall 1x8, 2x5

Ab work-
Janda sit ups with band 2x5
Dragon flags 2x5
Hand walk into a plank for time x1
Easy isometric stretching to finish the day.

Example 4:
Off ice:
Burpees x100
Standing ab wheel roll outs 4x5
Relaxed stretching to calm my ass down.

Example 5:

Since I didn't feel I got in enough work I busted out the jump rope.
Jump rope 15 minutes-5 rounds of 3 minutes/1 minute rest in between rounds.
Each round included basic jumping, moving left, right, forward, backward, sprints, criss crosses, double unders, crossing the rope in the front. Rested 3 minutes after the last round.

Example 6:

Jump rope-7 Rounds x 3 minutes each round, with 1 minute in between rounds for rest.

Example 7:
Off ice:
Jump rope-6 rounds at 3 minutes each with 1 minute rest in between.
Push ups 1x100
Body rows 2x25
Handstand push ups 3x10
Dragon flags 4x5
Relaxed stretching to calm my ass down.

Example 8:

Off ice:
Jump rope- 5 rds at 3 minutes each with 1 minute rest in between.
Grabbed some water afterward and caught my breath, then went into BW stuff.
One arm push ups 5x5
Dead hang pull ups 5x5
Body rows 2x25
Hand stand push ups 3x10
Fingertip push ups 1x50
Standing ab wheel roll outs 4x5
AndyBands for flex work.
__________
Phase 5: Getting back into Kettlebells
Example:

Used a single 28kg KaosBall for the following:
Swings x50
Cleans 10x10x5
C&J 10x10x5
Snatch 10x10x5
30 second rest between sets-2 minute rest between exercises.
Jump rope x10 minutes
Standing ab wheel roll out 4x5
Relaxed stretching to calm down.

Rest between KaosBall sets were taken at 30 seconds between sets, and 2 minutes between exercises.

3 workouts per week: 1 x kbs, 1 x bw, 1 x combined

Example:

1-28kg KaosBall work
Swings x50
Cleans 10x10x5
C&J 10x10x5
Snatch 10x10x5
30 second rest between sets with 2 minute rest between exercises
Janda sit ups 4x5
Hand walked out into extended push up position and held for time
Relaxed stretching to calm my silly ass down at the end.

Example:

Later in the PM
JM
Dynamic stretching
45 minute skate.
Off ice:
Dead hang pull ups 5x5
Push ups 1x100
Hand stand push ups 3x10
KaosBall work using 1-28kg kaosball
Cleans 10x10x5
C&J 10x10x5
Snatch 10x10x5
Janda sit ups 4x5
Relaxed stretching for flexibility.

Example: Later in the PM JM Dynamic stretching 45 minute skate. Off the ice: 1-28kg KaosBall work Swings 1x50 C&J 10x10x5 Snatch 10x10x5 Jump rope for 15 minutes Standing ab wheel roll outs 4x5 AndyBands for flex work. Progressions: 1h swings, cleans, lccj, snatch

Fri: 8/28/15, recovery, kb play

520am:

Streams in the Desert

Homiletics (Hosea 2)

Journal

Streams in the Desert
Homiletics (Hosea 2)
Journal
GTG pushups

Short walk w/ Wubbies.

In the afternoon:

Played w/ 20kg and 36kg kbs for a while. Nothing tough, just loosening up and helping recovery. 

Notes: 

Body: good. 

Weight: 199

Comments: good recovery day.

Thur: 8/27/15, CHI & Int run

520am:

Streams in the Desert
Homiletics (Hosea 1)
Journal
Prayer

Hot shower
Joint mobility
Foundation drills

GTG pushups 

In the PM:

CHI run:
7 Laps in Excelsior (.23 miles per lap)
- 9:41
- 1:18, 1:23, 1:23, 1:26, 1:19, 1:25, 1:25
- 1:22.7 average pace per lap (right on 6mpm pace)
- Pacing was all over the place per lap. Please w/ final overall pace per lap, but pissed splits weren't closer. Could have gutted out 1 more lap, 2 would have been tough. Progress from last week non the less.

INT run:
4 x 1 laps in Excelsior (.23 miles per lap)
- 1:18, 1:16, 1:18, 1:11 (pushed hard last lap)
- Goal was pacing, did well. All run @ <6mpm pace.

10 min cool down run @ easy pace

Relaxed stretching and foundation drills to complete cool down. 

Notes: 

Body: good, right calf a bit sore.

Weight: 200#

Comments: need to drink more water. Diet improving but still need to dial it in. Happy w/ effort today, still need to improve lap by lap pacing.

Wed: 8/26/15, complete rest, no run or kbs

600am: 

Streams in the Desert 

Homiletics (2 Peter 1:1-11)

Journal 

Cold shower 

Joint mobility

Foundation drills 

Gtg pushups 

Rested so no run tonight.

Notes: 

Body: good, no real soreness.

Weight: 199.4

Comments: body felt surprisingly good after sprints yesterday. No soreness, legs just a bit tired. Dropping all upper body weight work for a while. Focusing on functional leg work for power endurance efforts. Bodyweight work only for upper body. 

Tue: 8/25/15, int run, bw

530am: 

Quiet time 

Recharge 

GTG pushups 

In the PM: 

2 x 2 laps in excelsior 

- 2:42, 2:40

- 1 min rest between

5 x 1 lap 

- all <1:19

- 1 min rest between 

10 min run @ easy pace to cool down

Notes: 

Body: great. Well rested. 

Weight: 202, bad weekend.

Comments: focused on long strides. Felt good. Easier to mana ge breathing as well.

Mon: 8/24/15, kbs, LSD run, hill sprints

530am

Streams in the Desert 

Homiletics (1 Peter 4)

Journal 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

2 x 5/5 1h c&p @ 20kg

2 x 5/5 1h row @ 36kg 

2 x 5 goblet squat @ 36kg

4 x 5/5 1h swing @ 36kg

Then: 

25 min lsd run w/ 2 x 2.5 min hill sprints

10 min walk @ easy pace 

Then: 

2 x 5 dhnk tree pullups 

13 x 1 big stone lifts in back yard 

1 x 10 kneeling ab wheel rollout 

Relaxed stretching to cool off

Sun: 8/23/15, recovery

630am, 54 degrees, cloudy and overcast

Streams in the Desert 

Homiletics (1 Peter 4:1-8)

Journal 

Douse 2 x 5 gallons 

Joint mobility

Power breathing x 3

2 x 30 pushups 

Sat: 8/22/15, lsd run, upper

520am

Streams in the Desert 

Homiletics (1 Peter 3:13-22)

Journal 

Douse 2 x 5 gallons 

Joint mobility 

Foundation drills 

100 x pushups (gtg)

In the afternoon: 

60 min trail run @ Carlos State Park 

Then: 

1-20kg kb

5-1 1h c&p 

2 x (1-3) 1h dead c&p

A bunch of pullups on dock canopy

Upper body band work

Cold swim in the lake to cool off

Notes: 

Body: good

Weight: n/a

Comments: felt great on trail run. Hit some hills hard. 

Fri: 8/21/15, chi run, lower

500am:

CHI run 

8 laps in excelsior 

- 12:00, 1:29 average lap

- focused on pacing, did a solid job. 

- next weeks chi run will look to lower ave lap pace. 

10 min walk to cool down

Then: 

Cold shower 

Joint mobility

Foundation drills 

- wife joined in this am.

Then: 

Streams in the Desert 

Homiletics (1 Peter 3:8-12)

Journal 

Prayer (on knees)

Then: later in AM 

25 min recovery walk w/ wubbs

In the afternoon: 

8 x 3/3 1h swing @ 36kg 

- 30 sec rest 

5 x 10 2h swing @ 36kg 

- 15 sec rest 

2 x 5 goblet squat 

1 x 12 slow kneeling ab wheel rollout

Notes: 

Body: calves a bit sore. Otherwise fine.

Weight: 200#

Nutrition: cheat day, after 12pm are everything in sight. Unbelievably hungry. 

Comments: goal for this mornings run was a CHI run @ 6:30 pace, which is <1:30 per lap. Average lap was 1:29 so pacing was perfect. Goal for next week will be 1:28 average lap pace. Continuing down each week until 1:22 average lap. With the right amount of recovery this seems doable. Swings felt sharp and crisp.

Thur: 8/20/15, recovery, pm

530am: 

Streams in the Desert 

Homiletics (1 Peter 3:1-7)

Journal 

Prayer (on knees)

In the PM: 

1-20kg kb play

1h c&p

Goblet squats 

1h swing 

1h floor press 

Halo to slasher 

Kneeling ab wheel rollouts 

Upper body band work

Notes: 

Body: back and legs sore this am. 

Weight: 201#, lots of carbs yesterday. Super hungry. 

Comments: had a CHI run planned for today but body was feeling a bit run down. Recovery day was supposed to be tomorrow but switched and doing hard run instead, early morning. Really hungry these past few days so are quite a bit. Expect a small jump in weight tmrw.

Wed: 8/19/15, pm, LSD run

600am:

Streams in the Desert
Homiletics (1 Peter 2)
Journal

Cold shower
Joint mobility
Stretch

In the PM:

1-20kg kb 

4 x 6/6 1h press

4 x 10 goblet squat 

2 x 25/25 1h swing 

1 x 50 2h swing 

10/10 x Halo to slasher

Gtg x pushups 

1:00 x FLR 

Foundation drills for lower back

Then: Later in PM

Lsd run x 25 min for recovery 

RIS to cool down 

Notes: 

Body: fine

Weight: 198.5

Comments: recovery walk and extra stretching worked wonders. Calves aren't sore, hamstrings are feeling good. Def need to make a priority if I am doing more focused power endurance work.  

Tue: 5/18/15, chi run, pm, walk

630am:

Streams in the Desert 

Homiletics (1 Peter 2)

Journal 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

CHI run:

6 laps in excelsior (1.38 miles)

- 8:16 (5:59 mpm pace)

15 min run @ lsd pace for recovery work

Foundation drills and RIS to cool down

Then: later 

1-20kg kb

5-1 1h c&p

2 x 10 prying goblet squat

4 x 10/10 1h swing

Halo to slashers

Side bends 

Janda sit-ups 

RIS for durability work

Then: later before bed

45 min walk for recovery.

Notes: 

Body: calves a bit sore. Getting better w/ focused stretching. 

Weight: 200#

Comments: run was tough but pleased w/ result. Not sure if I could gut out another 3 laps. 1 for sure, maybe 2 but def not 3. Longer power endurance efforts are needed.

Mon: 8/17/15, kbs, lsd run

600am: 

Streams in the Desert 

Homiletics (1 Peter 1)

Journal 

Cold shower 

Joint mobility x 6 

In the PM: 

LSD run x 25 min 

2 x 5 dhnk pullups on cadence 

2 x 5/5 1h press @ 20kg

2 x 5 paused dbl kb fs @ 2 x 20kg

1 x 25 2h swing @ 36kg

FLR hold for time 

Joint mobility and stretching to cool down

Notes: 

Body: calves sore from uphill run.

Weight: 200# 

Nutrition: decent, poor over weekend. 

Comments: building endurance base for 2 mile conditioning test. 

Sun: 8/16/15, kb pm

630am: 

Quiet time: 

- streams in the desert 

- homiletics (1 Peter 1:1-12)

- journal 

Morning recharge: 

- joint mobility

- foundation drills 

- 1 x 35 pushups 

- cold swim in the lake 

Then:

2 x 5 dbl kb fs @ 2 x 20kg

2 x 5 dbl kb press @ w x 20kg

4 x 10/10 1h swing @ 20kg

Dead c&p practice @ 2 x 20kg

Dead snatch practice @ 20kg

Farmers carry around the yard @ 2 x 20kg

Halo/slashers @ 20kg

Finished up w/ chasing wubbs around the yard to cool down.

Sat: 8/15/15, lsd run

730am: 

Quiet time:

- streams in the desert 

- homiletics (James 5:13-20)

Then: 

Mobility routine

1 x 30 pushups 

Then: later in AM

45 min run to landing and back @ lsd pace 

Finished up w/ mobility routine and a cold jump in the lake

Fri: 8/14/15, recovery

630am:

Quiet time 

- streams in the desert 

- homiletics (James 5)

- journal 

Then: 

Recharge: 

- cold shower 

- joint mobility

- foundation drills 

- 1 x 30 pushups 

In the PM: 

Joint mobility 

- extended after long car ride up north

Then: 

30 x chin-ups (sets of 5 on dock canopy)

Notes: 

- body: calves and hamstrings are pretty sore from sprints in vibrams yesterday.

- weight: 198#

- nutrition: didn't necessarily eat poorly just ate more than normal and didn't mind portions. Today was a recovery day anyways so I'm not to worried about it. 

Thur: 8/13/15, sprint work, upper

600am: 

Quiet time 

Recharge 

In the late afternoon: 

4 x 1 excelsior lap 

- 1:35 on 1st as wu, next 3 all <1:20

- 1 min rest between each sprint

2 x 2 laps 

- <2:40 on each 

- 2 min rest between each sprint 

Then: cool down 

Finished up w/ a slow 10 min walk, some joint mobility and foundation drills to cool down. 

Later in PM: 

Dynamic stretch 

60 min private basketball lesson

Then: 

2 x (5-1) dbl kb press @ 2 x 20kg 

3 x 3/3 1h press @ 20kg

1h and 2h swings to cool down

Notes: 

- 198# this morning upon wake up. 

- 85 degrees and humid during run.

- body a bit tired. Will take a light day tmrw.

Wed: 8/12/15, hill sprints, lsd run, lower density

530am: 

Quiet time

Morning recharge 

In the PM: 

4 x hill sprints w/ 2:30/3:00 rest (walk down hill)

- 1:07, 1:05, 55, 58)

- cues: 1 breath/4 steps, small quick steps, head down, chest up.

Then: 

20 min run @ easy pace to cool down

Then: 

10 x 2/2 1h swing @ 36kg

8 x 5 2h swing @ 36kg (snappy)

2 x 5 paused kb fs @ 2 x 20kg 

Then: 

Quick stretch and cold shower to cool off

Notes: 

Another good session. 

Weight @ 199# this morning.

Tue: 8/11/15, run, upper density

In the AM: 

Quiet time 

Then: 

Cold shower 

Mobility

In the PM: 

30 min run 

- 15 min @ easy pace 

- 15 min w/ some long hard uphill digs

- 4 count breathing the whole way.

Then: 

4 x (1-3) tree pullups 

50/20 c&p @ 2 x 20kg kbs 

- hit 50 reps @ 15 min then shut it down

dbl kb cleans

farmers walks

Finished up w/ a cold shower.

Later in the PM: 

Spent a couple hours w/ dad working on hanging lights, hanging knobs on woodwork and miscel work finishing up the basement.

Notes: 

Weight: 197.4 post workout 

Rare day when run felt awesome, body felt awesome, workout felt awesome. Everything seemed to click. 

Mon: 8/10/15, tree work

Early AM:
Cold shower
Joint mobility
30 min walk w/ wubbs

In the PM: 

Spent 2.5 hours after work felling a large ash tree in the backyard. Cutting up branches, dragging branches to a large pile and lifting/hauling large logs into a pile. Worked up a good sweat and worked at a fast clip.

Finished up w/ a cold shower and some joint mobility. 

Weight: 199#

Sun: 8/9/15, sick, recovery

Recovery day again. Worked outside and went for a few walks. Picked some fresh vegetables from the community garden and ate them for dinner. Lots of cold showers and got about 10 min of joint mobility work in.

Weight: 198#

Sat: 8/8/15, sick, recovery

Recovery day. Getting over the flu so took it easy. Worked outside a bit in the yard and went on a couple short walks with the family. Finally able to eat some food.

Fri: 8/7/15, sick

10 hours of sleep.

Cold showers every couple of hours. Seem to help. 

Thur: 8/6/15, sick

Rough night sleep. Ended up sleeping in until 7 when Wubbs woke up.

Cold showers every couple hours.

Long fast until 6pm. 

Wed: 8/5/15, sick

Early AM
quiet time
recharge

long day at work and feeling really run down w/ flu like symptoms so no training.

Tue: 8/4/15, manual labor

AM: 

Slept in. 

In the PM: 

Cut down tree, split, hauled and tore out stump. Lots of digging and sledge hammer work on stump. 

Then: later

Quiet time 

Then: 

Recharge 

Weight: 202#

Mon: 8/3/15, rest

Rest due to schedule.

Weight: 201 (coming down)

Sun: 8/2/15, lsd run, kb play

AM: 

Cold shower 

Then: 

15 min walk w/ family

Then: 

45 min run @ easy pace. 

- final 800m at fast pace up hill.

Afternoon: 

30 min of kb play in the yard w/ 20kg kb. Got a few complexes in, experimented w/ some new movements and just had fun outside. Pretty much continually moving the whole time. 

Then: 

Long joint mobility session in the sun. 

Sat: 8/1/15, lsd run, upper ladders

In the AM: 

35 min run @ easy pace (hilly)

In the PM: 

10-8-6-4-2 

1h c&p @ 20kg (r/l)

1h bent over row @ 36kg (r,l)

Finished up w/ upper body band work 

Then: 

Cold shower 

J/m 

Foundation drills 

Wedding at night w/ folks from Sweden. Lots of drinks, snus and overall poor nutrition.