Tue: 5/31/16, coaching

In the PM:
Dynamic stretch

then:
Coaching x 120 min

1 x 22 (18 sec)

Comments:
Ran a 22 with no real warm up and finished in 18 seconds which is baseline to baseline 2 times. Stride felt really solid. Athleticism felt pretty remarkable. Goblet squats, swings and 1h presses and a slight drop in weight are really improving athleticism. Great positive result from the Dan Martin Program Minimum.

Mon: 5/30/16, recharge, Es, pool day

In the AM:

Pool day x 3 hours (in pool teaching my boy I swim)

In the afternoon: 

10-5-3-2 x 1h press @ 45

15-12-10-8 x goblet squat @ 45

1 x 40 2h swing @ 80 

Then:

Cold shower 

Joint mobility

Foundation drills

In the PM:
More time at the pool teaching boys to swim. 

Sun: 5/29/16, recharge, Es, pool day

In the AM: 

Cold shower 

Joint mobility 

Foundation drills 

Then:

10-5-3-2 x 1h press @ 45

2 x 12 goblet squat @ 45

1 x 40 2h swing @ 80 

Then: rest of the day 

In the pool teaching my boy to swim. 

Sat: 5/28/16, recharge, Es, manual labor

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

Then: 

10-5 1h c&p @ 45

2 x 12 goblet squat @ 45 

10-8 1h sldl @ 45 

4 x 10/10 1h swing @ 45

In the PM:

5 hours moving out a store. Hauling, carrying, lifting, pushing and pulling at a very fast pace. 

Fri: 5/27/16, recharge, ES

Early AM: 

10-5-5 1h c&p @ 45 

2 x 12 goblet squat @ 45

4 x 10/10 2h swing @ 45 

Then: 

Cold shower 

Joint mobility 

In the PM: 

Joint mobility and band work

Thur: 5/26/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

Upper body band work 

Then: outside 

3 x 5/5 1h press @ 45 

8/8, 6/6, 5/5, 5/5 health snatch @ 45 (form practice)

10-5-5 rafter beam pullup 

2 x 5 deadlift @ 205

2 x 10 narrow stance goblet squat @ 45 (really pushed knees out)

Wed: 4/24/16, recharge, Es

In the AM: 

Cold shower 

Joint mobility

Foundation drills 

Then:

10-5-5 1h press @ 45

2 x 10 goblet squat @ 45 

4 x 10/10 1h swing @ 4

In the PM: 

15 min x Steve Nash shooting drill (fast)

Then: 

Dynamic stretch 

60 min coach private basketball lesson

Tue: 4/23/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the PM: 

6-5-4-3-2-1 1h press @ 45 kb

10-8-6-4-2 1h row @ 45 kb 

2 x (5-5-5) fs x right, gs, fs x left @ 45 kb

4 x 10/10 1h swing @ 45 kb 

1 x 10 ab wheel rollout w/ pause 

60 sec max sit-ups (48)

Then:

1 x 30 2h swings @ 80 kb 

10-5-5 x rafter pullups 

2 x 5 deadlift @ 205

Then:

Steve Nash shooting drill x 20 min 

Form work x 5 min 

Comments: 

Weight: 206

Notes: absolutely crazy week with work, family wedding, taking care of kids ect... Not enough hours in a day and feel like I'm chasing my tail a lot.

Mon: 4/23/16, recharge, ES

Early AM: 

Cold shower 

Joint mobility

In the PM: 

12,5 d deadlift @ 205

10-5-3-2 x 1h press @ 45 kb 

Sun: 4/22/16, recharge, pool day

Recharge then spent the entire day in the pool teaching my boy to swim. 

In the PM: 

Hot tub 

Sauna 

Cold shower 

Sat: 4/21/16, ES, recharge, hoops

In the AM:

10,5 x deadlift @ 205

6-5-4-3-2-1 x rafter pullups 

1 x 25 2h swing @ 80 kb 

2 x 5 1h press @ 65 kb 

Ab wheel rollouts 

In the afternoon: 

30 min x Steve Nash shooting drill 

5 min form shooting 

Then:

Band stretching 

Then:

Cold shower 

Joint mobility

Foundation drills 

Notes: 

Weight: 204

Notes: day 3 of fasting during the day. Joints feel great. Upped reps a bit on deadlift for today. 205 feels really light. 

Fri: 4/20/16, hoops, Es, recharge

Afternoon: 

30 min x Steve Nash shooting drill 

- focus on footwork 

Then: 

2 x 5 deadlift @ 205

2 x 5 1h press @ 65 kb 

10,8 x rafter pullups 

1 x 30 2h swings @ 80 kb 

1 x 10 ab wheel rollouts w/ pause 

Then: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Upper body band work 

Then: later in pm 

Push-ups x GTG in sets of 15-20

Comments: 

Weight: 205#

Notes: felt awesome to get a shooting workout in. I realized how much I miss it. Finished up day 2 of no solid foods until 5pm. Joints feel better, sleep better, look visibly more lean, more energy and alertness throughout the day. It takes a lot of discipline however, hopefully I can keep it up. Will be curious to see when the bonk hits or if this is really sustainable.

Thur: 4/19/16, rest

Complete rest

Wed: 4/18/16, recharge, ES, coach

Early AM: 

Joint mobility

Foundation drills 

Cold shower 

Then:

10,5 x deadlift @ 205#

2 x 5 1h press @ 65#

3 x 5 rafter pullups 

1 x 30 2h swings 

1 x 12 ab wheel rollout 

Farmer carries @ 65#

In the PM: 

Dynamic stretch 

Coaching private lesson x 75 min 

Then: 

.46 mile sprint (2:40)

1 min rest 

.23 mile run (1:19)

1 min rest 

.23 mile run (1:15)

Comments: 

Nutrition: fasted most of the day. Feel

much better when I do this. Focus and alertness vastly improve. 

Notes: really easy again. 1h presses are the only tough lift. Sprints felt really good and no calf pain.

Tue: 4/17/16, recharge, ES

600am: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Upper body band work 

In the PM: 

10-5-5 x deadlift @ 205#

2 x 5 1h press @ 65#

2 x 7 rafter pullup 

1 x 25 2h swings @ 80#

1 x 10 ab wheel rollouts 

Then: before bed 

Relax into stretch 

Foundation drills

Comments: 

Weight: 207#

Nutrition: minimal but poor overall. This is the biggest area I need to improve on.

Notes: super easy training session. Really difficult to not do more work. 

Mon: 4/16/16, recharge

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

Comments:
Weight: 209#

Very busy day at work. High stress.

Sun: 4/15/16, recharge, ES

Early AM:

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the afternoon:

20 min run @ LED pace w/ one or two hard uphill digs. 

Then: 

4 x 5 dhnk pullups on tree

5-3-2 1h press @ 65# kb 

10-5-5 goblet squat @ 80# kb 

2 x 5 deadlift @ 205#

Carried 80 and 60 kb around driveway 

Then: 

Relaxed stretch 

Shoulder and elbow band work 

Ab wheel rollouts 

Comments: 

Weight: 208#

Notes: Going to start taking my time to build up a proper base.

Sat: 4/14/16, recharge, manual labor

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Then:

Moved future brother in law out of his apartment and into new one all morning / afternoon. 

Fri: 4/13/16, recharge

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

No training. Super busy / stressful day at work plus cousin came into town so we had him over for dinner.

Thur: 4/12/16, recharge, Es

600am:

Cold shower 

Joint mobility

Then: 

2 x 5 deadlift @ 205# (easy)

5-3-2 1h press @ 65# kb 

10-5-5 goblet squat @ 80# kb 

2 x (3 x 5/5) 1h swing @ 80# kb 

3 x 5 dhnk rafter pullups 

Ab wheel rollouts 

Then: cool down 

Band good mornings 

Band squats 

Upper body band work 

Foundation drills

In the afternoon:
100 x pushups

In the PM:
40 min run @ easy pace
Relaxed stretch

Comments:
Weight: 207#
Run was harder than expected. Had not eaten all day or drank much water. Either way longer duration cardio is in pretty poor condition. 

Wed: 4/11/16, recharge, ES

600am:
Cold shower
Joint mobility
Foundation drills

then:
2 x 5 1h press @ 65# kb
2 x 10 goblet squat @ 80# kb
4 x 10/10 1h swing @ 65#
Ab wheel rollout

Finished up with some ground mobility with the boys.

In the PM:
Joint mobility 

PVC drills (oh squat, dislocates, good mornings)

Then:

Back squat:

3 x 3 @ 225

Deadlift: 

2 x 5 @ 195

3 x 1 @ 315

Bench press: 

3 x 3 @ 185

Tue: 4/10/16, recharge, rest

600am:
Cold shower
Joint mobility
Foundation drills

In the PM:
Build 65# kb w/ 1 x 45# kb and duct taped 2 x 10lb plates

Comments:
Weight: 207#
Absalutely swamped at work. Got home really late, put kids to bed then more work until bed.

Mon: 4/9/16, recharge, rest

630am: (slept in)

Cold shower

Joint mobility

Foundation drills 

In the PM:

Coach private lesson x 60 min 

then:
BSF (sharing night, last night of the year)

Comments:

Weight: 206

Sun: 4/8/16, ES, LSD run

Early AM: outside 

10-5-3-2 x 1h press @ 45# 

3 x 10 goblet squats 

Some crush curls 

Hamstring and hip mobility drills

Then: 

Cold shower 

Then: 

1/2 mile walk to church carrying little son

1/2 mile walk home carrying big son

In the afternoon:

20 min run @ LSD pace 

Then:

6 x 100 yard sprints 

- all < 20 sec 

3 x 5 perfect, slow pullups on soccer goal

Then: relaxed stretch 

5 min walk 

Relaxed stretch 

Sat: 4/7/16, ES, LSD run, bike

630am: 

4 mile bike ride w/ son in carriage cart 

Then:

10-8-6-4-2 x dhnk chin-ups at park 

4 x 5/5 1h c&p @ 45# kb

4 x 10 goblet squats @ 45# kb 

Lots of 1h and 2h swings @ 45# kb 

Then: cool down 

Kb play x 10 min 

Joint mobility x 10 min 

In the afternoon:

28 min run @ easy pace 

- 4 breath count 

Then: cool down 

5 min walk

Cold shower 

Comments: 

Weight: 206

Was a beautiful day outside so scratched the barbell work and took the kb out in the yard in the sunshine and got a good session in. Biking early in the morning felt very good

Fri: 4/6/16, ES, sprints

In the PM: 

5 min run @ easy pace

5 x .23 mile sprint 

- all under 1:20 (sub 6mpm pace)

- 1 min rest 

5 min run @ easy pace to cool down

Then: later 

Back squat: 

1 x 10 @ 165

Military press: 

2 x 5 @ 115

Deadlift:

2 x 5 @ 205

2h swing:

1 x 30 @ 80#

Rafter beam pullups 

10-5-5

Thur: 4/5/16, recharge, ES

630am: 

Cold shower 

Joint mobility

Foundation drills 

Then: 

Deadlift: 

2 x 5 @ 205

Military press:

2 x 5 @ 115

Back squat:

2 x 5 @ 165#

Messed around with som power cleans at 165#

1h swing: 

4 x 10/10 @ 45#

Got in lots of push-ups and mobility work with the boys outside in the hard the rest of the day. 

Wed: 4/4/16, recharge, ES, sprints

600am: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Military press: 

2 x 5 @ 115

Deadlift:

2 x 5 @ 225

Back squat: 

1 x 5 @ 135

2 x 5 @ 185

Pullups: 

4 x 5 dhnk 

1h swings: 

4 x 10/10

Then: 

Dynamic stretch 

60 min coaching private lesson 

Then: 

6 x man-u sprints

- 1 x 120 yard sprint in < 22 sec, jog 120 yards back, start each sprint on the minute. 

- 12 total 120 yard runs 

Then: cool down 

Joint mobility on soccer field 

1 mile walk + play in the park with the family.

Comments: 

Weight: 206 post workout 

Notes: left workout feeling refreshed. Easy strength workouts work really well in my schedule when I am coaching private lessons. Doing the workout pre-lesson really helps to boost energy levels so I can be "on" for the lesson.

Tue: 4/3/16, recharge, push-ups

530am: 

Cold shower 

Joint mobility

Foundation drills 

During the day: 

Push-ups done gtg style

Mon: 4/2/16, recharge, me upper

530am:
Cold shower
Joint mobility
Foundation drills
Upper body band work
3 x 20 perfect pushups

In the PM:
Warm Up:
2 rounds:
10 oh squat @ pvc
10 x good morning @ pvc
10 x dislocate @ pvc

2 rounds:
10 x goblet squat @ 45#
20 x 2h swings @ 45#
1/1 x tgu @ 45#

Then:

5-4-3-2-1 bench press @ 185#

Then: 

8-6-4-2 oh press @ 95#

Then:

30 x  pullup/chin-up 

then:
Dynamic stretch
Coach private lesson x 60 min

Comments:
Weight: 207#
Caught wubbies cold / allergies so feel really run down.

Sun: 4/1/16, recharge, douse

600am: 40 degrees, windy

Douse 2 x 3 gallons 

Joint mobility 

Quiet time 

In the PM: 

8 x 3 deadlift @ 205# (50%)

Sat: 4/30/16, recharge, douse

630am: 42 degrees, windy 

Douse 2 x 5 gallons 

Joint mobility 

Quiet time