Wed: 6/29/16, coach, hoops, ES

In the PM:
6 min x Steve Nash shooting drill

then:
Dynamic stretch
60 min private basketball lesson

then:
22 min x Steve Nash shooing drill

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb fs @ 2 x 45
4 x 10/10 1h swing @ 45
Farmer carry @ 2 x 45

then:
Dynamic stretch
60 min x private basketball  lesson

then:
2 hours x coach high school summer league

Comments:
Weight: 205
Lots of time on my feet today. Shooting drill went well, got a really good sweat up. Tough to do kb work after shooting workout as I am pretty spent. Only 2 x private lessons today.

Wed: 6/29/16 - GOALS FOR JULY

1) Finish Personal Finance Curriculum
2) Finish Strength and Conditioning Curriculum
3) 400 min of Steve Nash Shooting Drill (Approx 13 min per day)
4) 450 min or running (Approx 14.5 min running per day)
5) 10,000 swings (approx 323 swings per day)
6) 6 min mile
7) 1h Press 80# kb for a double w/ both arms
8) Accomplish Eagle (8 x dbl kb fs, 50 yard farmer carry x 8 rounds @ 2 x 45# kbs)
9) Deadlift 2 x bw
10) Lower bodyweight to 200#

Tue: 6/28/16, coach, Es, hoops

In the PM:

Dynamic stretch 

Coach private basketball lesson 3 x 60 min

then:
2 hours x cleaning equipment closets (lots of hauling, lifting and carrying odd objects)

Then: 

15 min x Steve Nash shooting drill

then:
All done w/ 2 x 45# kbs
10-8-6-4-2 1h press
2 x 5 front squat
1 x 30 dbl kb swings
Farmer carry

Then: 

2 hours full court basketball w/ high school team 

Comments:
Weight: 205#
Really played well. First time in a while going hard for a full 2 hours. Steve Nash continuous movement shooting drill has really paid off a lot. Proves that building a base is very important. Consistent 20 min of continuous activity can put me a position where I can go full bore for 2 hours. 

Mon: 6/27/16, coaching

In the AM:

Cold shower 

In the PM: 

Dynamic stretch 

Coach private basketball lessons 3 x 60 min

Sun: 6/26/16, recharge, ES

Early AM:
Joint mobility
Foundation drills
Cold plunge in the lake

then:
1-60#kb
2 x 5 1h press
2 x 8 breathing goblet squat
40, 30 2h swings
Farmer carries and holds around the yard

In the PM:
Coach x 2 hours

Comments:
Weight: 207
Still plugged up with a bad cough. Took it easy again today.

Sat: 6/25/16, recharge, Es

Early AM:

Long joint mobility 

Foundation drills 

Then: 

1-60# kb

5-3-2 1h press 

2 x 10 breathing goblet squats

4 x 20 2h swings 

Farmer carry / holds

Rack holds 

Then: 

Some yoga and more foundation drills 

Cold plunge in the lake and spent some time teaching boy to swim. 

Comments:

Still got a bad cough and plugged up but rounding bend. Took it easy today again. 

Fri: 6/24/16, recharge, Es

Early AM: 

Joint mobility 

Foundation drills 

Cold shower 

In the PM:

3 x 3 1h press @ 60

3 x 5 goblet squat @ 60

4 x 10/10 1h swing @ 60

Farmer carry @ 60

Comments: 

Weight: 205

Nice and easy today. Long breaks in between sets. Kbs done outside. Easing back into things since being sick.

Thur: 6/23/16, recharge, hoops

Early AM: 

Cold shower 

Joint mobility

In the PM:

Coach youth basketball camp x 2 hours 

Then: 

Plumbing work at the house x 2 hours 

Wed: 6/22/16, hoops, sick

In the AM:
Cold shower

In the PM:
Coach youth basketball camp x 2 hours

then:
Coach summer league x 3 hours

Comments:
Sick, bad sinus infection. Body is pretty exhausted plus really stuffed up. Kids are sick to so whole family is up all night. Sleep has been less than optimal.

What seemed to help? Tylenol and I took a 20 min nap in the PM between coaching and that helped tremendously.

Tue: 6/21/16, recharge, hoops, Es

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Coach youth basketball camp x 2 hours 

Then:

2 x 5 1h press @ 60

2 x 10 breathing goblet squat @ 60

100 x 2h swing @ 60 

Then: later

15 min x Steve Nash shooting drill 

Then:

Played open gym x 2 hours 

Comments:

Getting sick. Don't feel good at all but still played well in open gym against my high school players. Wind was fine. Shot a little rusty at game speed. Love my 60# kettlebell.

Mon: 6/20/16, recharge, hoops, coach, build fort

Early AM:
Cold shower
Joint mobility
Foundation drills (brief)

In the PM:

Steve Nash shooting drill x 15 min 

Dynamic stretch
60 min private lesson

Steve Nash shooting drill x 10 min

Dynamic stretch
60 min private lesson

Dynamic stretch
60 min private lesson

then:
Framed up fort in backyard for the boys then hauled and spread pea gravel to fill in a play area for them.

Comments:
Weight: 208#
Busy day with 3 lessons. Allergies are kicking up with all the rain and wind lately. Received my 60# kettlebell last night so spent quite a bit of time sanding down the handle. I went cheap and purchased a CAP kettlebell because it was what was in the budget. Handle on it it kind of crooked and pretty rough. After sanding it down it is better. Will prob have to file it down a bit to. 

Sun: 6/19/16, recharge, rest, coach

Early AM:
Cold plunge in lake
Joint mobility
Foundation drills
Douse 2 x 5 gallons

In the PM:
Coach x 2 hours

Comments:
Rested the rest of the day.
Nutrition was very poor.
Hamstrings were actually pretty sore this morning from kb swings yesterday which has not happened in a really long time.

Sat: 6/18/16, recharge, Es,

Early AM:

Cold plunge in lake 

Joint mobility

Foundation drills 

Then:

10-5-3-2 1h c&p @ 45 

2 x 20 breathing goblet squats @ 45

4 x 20 2h swings @ 45

4 x 10/10 1h swing @ 45

Carry medley x 50 yards each carry, each hand 

Then: cool down

Kb play @ 30# kb for 10 min 

In the afternoon: 

Workout w/ wife 

Joint mobility 

Then: 

15 x 2h swings 

5 x goblet squats 

Push-ups (10-20 for me, 3-5 for wife)

- 5 rounds (I used 45, wife used 30)

Then:

1-10 2h swing ladder (I go you go)

Then: 

Suitcase carry @ 45 (follow the leader)

Comments:
Really fun to train with my wife. Shes pretty good with the 30# kb plus it was a beautiful day outside as well. 

Fri: 6/17/16, rest

Travel for funeral then drive north to the lake.

Thur: 6/16/16, coaching, Es

In the PM: 

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

20-10-10 goblet squat @ 45

4 x 10/10 1h swing @ 45 (did not put kb down)

Carry medley each hand 

Then:

Dynamic stretch 

60 min private lesson 

Dynamic stretch 

60 min private lesson 

Dynamic stretch 

60 min private lesson

Steve Nash free throw drill

- 19 makes in 1 min

Comments:

No food until late in the PM. Ran out of steam after the lesson. 

Wed: 6/15/16, recharge, hoops, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
20 min x Steve Nash shooting drill

then:
Dynamic stretch
60 min private lesson

Dynamic stretch
60 min private lesson

Dynamic stretch
60 min private lesson

then:
15 x c&p @ 45 kb
15 x goblet squat @ 45 kb

then:
Set up for summer league = lots of loaded carries

then:
Coach summer league x 3 hours

then:
Take down summer league = lots of loaded carries

Comments:
- Leaning up from all the basketball I have been playing lately.
- Steve Nash shooting drill is 20 min of continuous shooting alternating sides of the court. No stops to rest just continuous motion and shooting at a good solid clip.
- Really long day. Dog tired.
- Ordered a 60# CAP kettlebell the other day. Very excited to start using it.

Tue: 6/14/16, hoops, coaching

In the PM:
15 min x Steve Nash shooting drill

then:
Dynamic stretch
60 min private lesson (30 x pushups)

Dynamic stretch
60 min private lesson (30 x pushups)

Dynamic stretch
60 min private lesson

then:
Hot shower

Comments:
Beat after the lessons today. The 2nd lesson I got a boatload of work in and worked up a very good sweat. The kid I work with is very good but needs to be pushed so I hop in the drills and play a lot of defense.

Mon: 6/13/16, hoops, Es

In the PM:

5 min x Steve Nash shooting drill @ fast pace 

Then:

Dynamic stretch 

60 min private lesson 

Dynamic stretch 

60 min private lesson 

Then:

25 min x Steve Nash shooting drill 

- finished w/ 35 ft's in a row 

Then: later

4 x 5/5 1h press @ 45 

2 x 5 goblet squat @ 80 

1 x 40 2h swing @ 80 

Comments:
Weight: 206#

Shot really well today. Lessons were great.

Sun: 6/12/16, recharge

Early AM:

Douse 2 x 5 gallons 

Power breathing x 3

Joint mobility

Foundation drills 

Comments: 

Dousing has a very different effect than cold plunges and cold showers. More relaxing and longer lasting feeling of calm afterwords. 

Sat: 6/11/16, recharge, ES, Run

Early AM: 

Cold plunge in lake 

Joint mobility

Foundation drills 

Then: 

5 x dbl kb press @ 2 x 45 

50 yard farmer carry @ 2 x 45

- 4 rounds - did not put kbs down 

5 x dbl kb press @ 2 x 45 

50 yard farmer carry @ 2 x 45 

30 sec rest 

- 4 rounds 

4 x 10/10 1h swing @ 45 

25 x pullups 

Then: 

4.6 mile run 

- ran first 17 min @ very fast pace 

Then: cool down 

Relaxed stretch 

Cold plunge in lake 

Fri: 6/10/16, recharge, ES, LSD run, hoops

Early AM: 

Cold plunge in lake 

Joint mobility

Foundation drills 

Then: 

100 x close range form shooting 

In the afternoon: 

30 min run @ LSD pace 

Then:

All w/ 2-45# kbs 

10 x dbl kb press 

50 yard farmer carry 

5 x dbl kb press

50 yard farmer carry 

5 x dbl kb press 

50 yard farmer carry 

5 x dbl kb front squat 

50 yard farmer carry 

- 4 rounds - did not put kbs down

4 x 10 dbl kb swing 

50 yard dbl kb oh carry 

50 yard dbl kb rack carry 

50 yard farmer carry 

- did not put kbs down between carries

Then: cool down 

Cold plunge in lake 

In the PM: 

Relaxed stretch 

Cold plunge in lake 

Comments: 

Hot and humid up in northern MN but water is still ice cold. Didn't really eat anything until dinner. Run felt very good. 

Thur: 6/9/16, recharge, ES, coach

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

Then: 

10-5-5 dbl kb press @ 2 x 45 

10-5-5 dbl kb fs @ 2 x 45 

OH hold @ 2 x 45 

rack hold @ 2 x 45 

farmer hold @ 2 x 45 

- 3 rounds @ 12 long breaths each 

1 x 25 dbl kb swings @ 2 x 45 

2 x 5/5 dbl kb snatch @ 2 x 45 

2 x 12 dbl kb row @ 2 x 45 

Farmer carry @ 2 x 45 

In the PM: 

3 x Dynamic stretches 

3 hours x coaching private hoops lessons

Wed: 6/8/16, qt, coach

In the AM: 

Devotion 

Homiletics 

In the PM: 

10 min Steve Nash shooting drill 

then: 

3 hours private basketball lessons 

- 3 x dynamic stretch (bf each lesson)

- loaded carry medley with a player @ 45

Comments:

Teaching my kids the goblet squat and 2h swing w/ 30# kb during breaks between drills. 

Tue: 6/7/16, recharge, qt, Es, coach

520am:

Devotion 

Homiletics 

Journal 

Then:

Cold shower 

Joint mobility (x 20 reps each)

Foundation drills

In the PM: 

10 min Steve Nash shooting drill 

Then: 

3 hours of private basketball lessons 

- 3 x dynamic stretching routines, 1 between before each lesson. 

Then: 

6-1 pullups 

6-1 1h c&p @ 45

2 x 10 goblet squat @ 75

4 x 10/10 1h swing @ 45 

Loaded carry medley 

Then: 

Supervise and coach open gym for 2 hours

Comments:
Weight: 205#
- Swamped day between work, private lessons and coaching. Tuckered out.
- 7 hours of sleep and more water today. Energy much higher.
- 20 reps each of joint mobility is the sweet spot.
-  the kb work has been working perfectly with my schedule. No excuse for me not to get it in each day.

Mon: 6/6/16, coaching, Steve Nash shooting drill

In the AM:
Slept in - no recharge - I never miss this and honestly, it really bothered me all day.

In the PM:
Steve Nash shooting drill x 20 min

then;
3 x private coaching lessons (3 hours total)
- did a dynamic stretch routine with each athlete before lesson.

then:
Picked up the 45#kb this evening, did a few presses and then just called it. I was physically and mentally exhausted.

Comments:
Some poor habits have been creeping in lately that need to be addressed. First is getting back to my morning routine of bible study, journal, prayer. Second is sleep, getting to bed earlier and getting better quality. 3rd is hydration. I have been drinking way to much black coffee and not nearly enough water. Everything kind of hit today at once. No energy, lack of focus, short fuse. My schedule is so busy that I need to get this adjusted quick before something starts to suffer. In short, balance has been off in my life and my body told me so today.

Sun: 6/5/16, recharge, ES, hoops

In the AM:
Cold plunge
Joint mobility
Foundation drills
7-1 pushup/flr ladder

then:
cold water time teaching boy to swim

In the afternoon:
5-3-2 x 1h c&p @ 45
10-5-3-2 1h press @ 45
3 x 10 goblet squat @ 45
 4 x 10/10 1h swing @ 45
Carry medley (waiter, rack, suitcase) @ 45

then: hoops
15 min of form shooting, footwork, ball handling and mikan finishing work.

then:
cold plunge to cool down

Sat: 6/4/16, recharge, ES,

In the AM:
Douse 2 x 5 gallons
Cold plunge in lake
Joint mobility
Foundation drills

in the afternoon:
10-8-6-4-2 x 1h press @ 45
15-12-10-8 x goblet squat @ 45
2 x 10/10 1h swing @ 45

Fri: 6/3/16, recharge, coaching, ES

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
4 x 5/5 1h press @ 45
2 x 10 goblet squat @ 75
4 x 10/10 1h swing @ 45
6-1 strict pullup ladder
Loaded carry medley (waiter walk, rack carry, suitcase carry) @ 45

then:
2 hours coaching (last day of skills camp)

Thur: 6/2/16, recharge, dmpm

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Coach x 120 min 

Then:

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

2 x 15 goblet squats @ 45

1 x 40 2h swings @ 80

Wed: 6/1/16, coach, hoops,

In the PM:
Steve Nash shooting drill x 20 min

then:
Coach x 120 min