Thur: 12/31/15, recharge, coaching, kbs, sprints

Wake Up: 600am
Sleep: 5.5 hours
Weight: 199#

Quiet time and BSF prep x 30 min

then:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

then:
2 x 8/8 1h press @ 20kg
1 x 10 goblet squat @ 36kg
4 x 5 1h swings @ 36kg
1 x 10 kneeling ab wheel rollout

In the PM:

2 x shuttle sprints

- 5 down and backs on court, all <60 sec, 60 sec rest between.

Steve Nash shooting drill x 12 min 

- 12 min continuous motion. 

- broke a really good sweat. 

Then: 

Coaching x 120 min

Then: 

Eat homemade burgers, had a glass of wine with the wife and to bed early. 

Comments: 

Sprints felt good. Getting some shots up is so therapeutic for me. Everything seems right in the world when I'm alone in a gym.

Wed: 12/30/15, recharge, coach, kbs

Wake Up: 600am
Sleep: 6 hours
Weight: 200#

Journal
Devotion (Streams in the Desert
-- approx 40 min

then:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

then:
2 x 5/5 1h c&p @ 20kg (easy)
1 x 10 goblet squat @ 36kg (smooth and slow)
5 x 3/3 1h swing @ 36kg
1 x 10 kneeling ab wheel rollout (1 sec pause at bottom)

In the PM:

Sprint work:
2 x shuttle runs (5 down and back on basketball court in < 60 sec)
 - 1 min rest between sprints

6 x down and backs on basketball court
- start sprint every 20 sec, all sprints were done in under 12 sec)

then:
Coach x 120 min

then:
More sprint work:
1 x shuttle run (5 down and backs in <60 sec)

8 x down and backs on basketball court
- start sprint every 20 sec. All sprints were done in under 12 sec)

then:
Sandbag carries. All done w/ 60# sandbag
1 x down and back w/ sandbag on back
1 x down and back w/ sandbag on right shoulder
1 x down and back w/ sandbag on left shoulder
2 x down and backs w/ bearhug carry
1 x down and back zercher carry

then:
Step up/Squat combo (Tom Furman Naked from the waste down) x 20 reps w/ sandbag on back.

Relaxed stretching before bed

Tue: 12/29/15, recharge, coach, kbs

Wake Up: 515am

Sleep: 7 hours

Weight: 200#

Cold shower

Quiet time x 30 min

Joint mobility

Foundation drills

10-8-6-4-2-1 pushup/flr ladder

Upper body band work

In the PM:

Coach x 120 min 

then:

60 min snow blowing and shoveling. Pushing, pulling and shoveling broke a good sweat despite 25 degree temp.

Then: 

2 x 5 garage beam pull-ups 

2 x 5/5 1h press @ 20kg (smooth and slow)

1 x 10 goblet squat @ 36kg (smooth and slow)

1 x 25 2h swing @ 36kg 

1 x 10 kneeling an wheel rollout (1sec pause at bottom) 

Then: 

Relaxed stretching before bed

Comments: 

Been super hungry. Appetite is through the roof. Noted this last time I did 40 day workout. Lacked some motivation today. Long day at work, coaching and snow work. 

Mon: 12/28/15, recharge, coaching, kbs

Wake Up: 600am
Sleep: 7 hours
Weight: 201#

Cold shower
Joint mobility
Foundation drills
1 x 30 slow pushups
Upper body band work

In the PM:
Coaching x 120 min

Then:

2 x 5/5 1h press @ 20kg (slow and smooth)

2 x 5 garage beam pull-ups 

2 x 5 goblet squat @ 36kg (1 sec pause at bottom)

1 x 35 2h swings @ 36kg

1 x 10 ab wheel rollout (1 sec pause at bottom)
 - took about 15 min or so 

Sun: 12/27/15, recharge, walk, kbs

Wake Up: 700am
Sleep: 7 hours
Weight: 202#

Shoveled driveway x 35 min

then:
Joint mobility
1 x 20 pushups w/ wubbs on my back (35#)

In the afternoon:
4.2 mile walk (approx 60 min)

then:
2 x 5 1h press @ 20kg
2 x 5 garage beam pullups
2 x 5 goblet squat @ 36kg w/ 1 sec pause at bottom
5 x 10 2h swing @ 36kg
15 long breath suitcase carry w/ each hand @ 36kg
- 5 deep breaths in between each set and rep

1 x 10 kneeling ab wheel rollout w/ 1 sec pause at bottom
20 deep breath FLR
a bunch of hammer curls
Relaxed stretching

- Whole workout took 20 min. I was moving at a fast clip.

Sat: 12/26/15, recharge, kb press

Wake Up: 600am
Sleep: 11 hours (awesome)
Weight: 200#

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

In the PM:
Lots of kb presses @ 20kg

Fri: 12/25/15, recharge

Wake up: 600am: 

Sleep: 5 hours (restless)

Weight: 200#

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Thur: 12/24/15, recharge

Wake up: 600am

Sleep: 5 hours (wubbs up a lot)

Weight: 200#

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Wed: 12/23/15, bw, sprints

Wake up: 600am

Sleep: 6 hours 

Weight: 200#

Quiet time x 30 min 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

5-4-3-2-1 push-up/flr ladder (super slow)

Upper body band work 

Cold shower 

In the PM: 

5 min run @ easy pace 

8 x 20 sec sprints (8 breath rest)

5 min run @ easy pace 

Then:

3 x 5 beam pull-ups (30 sec rest)

2 x 3/3 1h push-ups (60 sec rest)

3 x 3/3 stair pistols (30 sec rest)

Messed around w/ rolling pistols 

Wall assisted standing ab wheel rollouts

Kneeling ab wheel rollouts

Long relaxed stretch to cool down

Tue: 12/22/15, recharge, coach

Wake Up: 600am
Sleep: 6.5 hours
Weight: 200#

Quiet time x 30 min

Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
5-4-3-2-1 pushup/flr ladder (super slow with long pause at top and bottom, flexed lats hard)
Hot shower

In the PM:
Coaching x 5 hours (home game)

Mon: 12/21/15, frog hops, hoops, sprints

Wake up: 600am

Sleep: 6 hours 

Weight: 200#

Quiet time x 30 min 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Cold shower 

In the PM: 

Coach x 90 min (game prep)

Then: 

2 x 5 wall squat 

2 x 10 squat 

Then: 

6 x 30/30 frog hop (all over 33 reps)

- 4 min of ballhandling with left hand for rest 

3 x 60/30 frog hop (all over 98 reps)

- 4 min of ball handling with left hand for rest

On the court: 

15 min of basketball work
- form shooting, inside out moves to different types of finish.

16 x 12 sec sprint, 8 sec rest (1 x down and back)

Then: cool down 

Relaxed stretching

Sun: 12/20/15, gtg

Wake up: 600am

Sleep: 7 hours 

Weight: 200

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

All w/ 60#kb 

3/3 x 1h c&p 

7 x Goblet squat 

20+ x 2h swing 

- gtg sets throughout the day 

Sat: 12/19/15, GTG

Wake up: 600am

Sleep: 7 hours 

Weight: 199.8

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

All w/ 60#kb 

3/3 x 1h c&p 

7 x Goblet squat 

20+ x 2h swing 

- gtg sets throughout the day 

Fri: 12/18/15, GTG

520am: 

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

GTG rounds @ 60# kb throughout day

1h c&p

goblet squat 

2h swing (25+ reps)

In the PM: 

Coaching x 5 hours (Gameday, got stomped)

Notes: 

202#

Thur: 12/17/15, GTG

600am: (6 hours)

Quiet time x 45 min 

Then:

Cold shower 

Power breathing 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Prayer/breathing 

In the PM: 

Coaching x 60 min 

Then:

All w/ 60# kb 

3/3 x 1h c&p

7 x goblet squat 

10 x 1h swing 

- GTG rounds throughout the night

Notes:

202#

Wed: 12/16/15, recharge

600am:

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder (wubbs on my back for 8-6-4 which made it ALOT tougher haha)
Upper body band work (lots of blood blow)

then:
ultra busy day at work

In the PM:
Coach x 90 min (late practice)

Notes:
200#

Tue: 12/15/16, coaching, recharge

600am:

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM:
Coaching x 4 hours (Away game so drive time included)

then:
Work for 2 hours post game to get caught up.

Notes:
200#
Nutrition needs to improve. Not in-taking very many calories but the quality is not there.

Mon: 12/14/15, recharge

600am:

Cold shower
Joint mobility
Foundation drills
Pushup/FLR ladder

In the PM:
Coaching x 90 min

Notes:
200#

Sun: 12/13/15, recharge, kbs, run

600am:

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

Then:

Church x 90 min

In the Afternoon;
3 x 3 double kb press @ 2 x 60#
3 x 3 double kb front squat @ 2 x 60#
2 x 5 pullup
5 x 5/5 1h swing @ 60# (20 sec rest between)

then:
25 min run

Pullups
Decline pushups
Box pistols 

- 2 rounds

5 min walk home to cool down

Notes: 

200#
Felt awesome to get out and get a run in and get outside. Spent the weekend with the family catching up on family time. Much needed. 

Sat: 12/12/15, recharge

600am: 

Quiet time x 30 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Then: 

Took wubbs to first hoops game x 120 min

Notes: 

200#

Fri: 12/11/15, recharge, coaching

600am: 

Quiet time 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

In the PM: 

Coaching x 120 min 

Beat #2 ranked team in the state 69-60. Big upset. 

Notes: 

200#

Wed: 12/9/15 no training

Woke up at 600am, weighed in at 200#. Nutrition yesterday was poor.

Cold shower
Joint mobility
Foundation drills

In the PM:
Coached practice in prep for conference game tomorrow night x 90 min

Thur: 12/10/15, coaching

Woke up at 6am and weighed in at 202#. Nutrition has been poor lately so no real surprise that weight is up a couple pounds. Typical morning routine:

Quiet time:

Devotion 

Homiletics (Rev 7:1-8)

Journal 

then:
Cold shower 

Joint mobility

Foundation drills 

2 x 10-8-6-4-2-1 pushup/FLR ladder

In the PM:
Long night of coaching as C-Team, JV and Varsity all played at home. Completed the sweep with all three teams getting wins over Lester Prairie. My varsity boys won 87-55. 

After the game came home to some home-made breakfast burritos from my wife, ate those and a bowl of cereal watched the game film and hit the sack by 11pm. 

Tue: 12/8/15, no training

540am:

Work x 40 min

Cold shower
Joint mobility
Foundation drills

In the PM:

Coach x 5 hours (Away game, long night plus drive time both ways)

Notes:
200#
nutrition was crap

Mon: 12/7/15, restoration

540am:

Cold shower
Joint mobility
Foundation drills

then: quiet time
Journal
Streams

In the PM:
Coach x 90 min

then:
BSF x 120 min

Notes:
199.8#
Feeling better. Throat and voice are coming back. Not so plugged up.

Sun: 12/6/15, sick

700am:

Work x 2 hours

then:
Nap x 2 hours

Recharge

PM:
Work and BSF prep x a long time

Sat: 12/5/15, sick

500am:
BSF Prep

Recharge

Afternoon:
Pick up Christmas tree, put up with family.

PM:
Family dinner, lots of good food.


Notes:
200#
Still plugged up with sinus infections and raspy voice/throat.

Fri: 12/4/15, sick

AM:
Recharge

Quiet time

PM:
Coach x 3 hours

Thur: 12/3/15, sick

Slept in til 615.

Hot shower/steam (all plugged up, no voice)

In the PM: 

Coach x 90 min

Wed: 12/2/15, sick

615am: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-5-2-1 x pushup/FLR ladder 

Then: 

Quiet time x 30 min 

In the PM: 

Coaching x 90 min 

Tue: 12/1/15, rest, coaching games

600am: 

Quiet time 

Cold shower 

In the PM: 

Coaching x 6 hours (home opener)

Notes: 

199#

Long day of work and coaching.