Sun: 8/1/16, July challenge recap

- pressed 80# kb overhead with each arm easily. 

- strength and conditioning and personal finance curriculum is all finished up.

- completed 10,000 swings 

- fell short in running goal by approx an hour. 

- fell short on Steve Nash shooting drill but still made marked improvement. 

- no deadlift test 

- no 1 mile run test. 

- lots of private lessons this month along with a full time job plus developing curriculum. Burned the candle at both ends and crashed at the end of the month. Totally exhausted and got sick. Need to better work, life, balance. That will be a goal this August.  

Sun: 8/1/16, kbs recharge day

Early AM: 

Journal 

Streams in the Desert 

Psalm 4-5

Then:

Douse 2 x 5 gallons 

Joint mobility 

Foundation drills 

Then:

3 x 5 goblet squat @ 60 

3-2-1 1h press @ 60 

5 x 10/10 1h swing @ 60

Suitcase carries @ 60

Comments: 

Finally rounded the bend. Needed a weekend of rest, sleep, good food and family time. Ate a lot and ate well this weekend. Had a few beers and some whisky as well. Back at it with some new goals tmrw. 

Sat: 7/30/16, July challenge day 30

Early AM: 

Cold plunge in lake 

Joint mobility 

Foundation drills 

- on dock, beautiful morning 

Then: 

250 x 2h swings @ 60

2 x 5 1h press @ 60

2 x 10 goblet squat @ 60

Comment:

Weight: 203 

10,000 swings all done in 30 days. 7lbs leaner, stronger, more durable. Hips and back are strong. Big difference in body composition. I am very good at swings since I have practiced them in large quantities almost every day for the last month.

Fri: 7/29/16, July challenge day 29

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

250 x 2h swings @ 60

Then: 

Slalom ski 

Comments: 

Sick and exhausted from burning the candle at both ends for two long. 

Thur: 7/28/16, July Challenge Day 28

Early AM:
Cold shower
400 x 2h swings @ 45
- 4 x (50-25-15-10)

then:
Dynamic stretch
Coach Strength and Conditioning x 2 hours

then:
3 x 1 down and back on soccer fields @ threshold pace in relay with the kids (220 yards each sprint approx)

Human wheelbarrow relays

In the PM:

Dynamic stretch
3 x 60 min private basketball lessons

Wed: 7/27/16, July Challenge Day 27

In the PM:
3 x 60 min private basketball lessons

then:
300 x 2h swings @ 45

Comments:
Exhausted plus sinus infection. Got the swings in but it was no fun.

Wed: 7/27/16, July Challenge Update

After 26 days:

Swings: (10k swing goal)

Total: 8813

Remaining: 1187 (296 per day for remaining 4 days)

Running: (450 min goal)

Total: 339 

Goal: 377

Remaining: 111 min (27.75 min per day for remaining 4 days)

Tue: 7/26/16, July Challenge Day 26

Early AM:
Cold shower
Joint mobility

then:
Coach 2 strength and conditioning classes x 120 min

- got some hill sprints and suitcase carries in with the groups. 

then: quick training session as short on time
200 x 2h swings @ 45
- 2 x (50-25-15-10)

4 x 4 bench press @ 155 (easy)
2 x 5 back squat @ 185 (easy)

In the PM:
4 x 60 min private basketball lessons back to back to back to back.

Comments:
Filled in and coached strength and conditioning at school. Had a blast. Really long and active day otherwise.

Mon: 7/25/16, July challenge day 25

Early AM: 

Cold shower 

Joint mobility

In the PM: 

60 min x private basketball lesson 

Then:

400 x 2h swings @ 45 

- 4 x (50-25-15-10)

2 x 5 bench press @ 155

5 x 2 back squat @ 225 

5-1 pullup ladder

5-1 chin-up ladder 

Then:

20 min x Steve Nash shooting drill 

Then:

60 min x private basketball lesson 

Sun: 7/24/16, July challenge day 24

Early AM: 

Joint mobility 

Cold plunge in lake 

In the PM: 

200 x 2h swings @ 60

5-3-2 x 1h press @ 60 

2 x 10 goblet squat @ 60 

100 x 1h swings @ 45

Comments: 

300 x swings total, lighter day.

Sat: 7/23/16, July challenge day 23

In the AM: 

Joint mobility 

Then: 

200 x 2h swings @ 45

30 x 2h swings @ 60

1 x 10/10 1h press @ 45 

1 x 10 goblet squat @ 45 

Then: cool down 

Cold plunge in lake 

- quickly done before storm rolled in. 

In the afternoon:

200 x 2h swings @ 60 

- 2 x (50-25-15-10)

Comments: 

430 x swings 

Fri: 7/22/16, July challenge day 22

Early AM: 

Cold shower 

In the PM: 

500 x 2h swings @ 45 

50 x 2h swings @ 60

5-3-2 x 1h press @ 60

2 x 10 goblet squat @ 60

Then: cool down 

Cold plunge in lake 

Comments: 

Sinus infection. No energy. Really lethargic.

Thur: 7/21/16, July challenge day 21

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

2 x 60 min private basketball lessons 

Then:

630 x 2h swings @ 45 

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

2 x 10 goblet squats @ 45 

Then: cool down 

10 min barefoot run on soccer field 

Stretch 

Comments: 

96 degrees, 112 heat index. Did everything outside, like working out in a sauna.

Wed: 7/20/16, July challenge day 20

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

620 x swings @ 45 

- 50-25-15-10 ladders 

- 30/15 sec intervals 

8-6-4-2 x 1h press @ 45

8-6-4-2 x goblet squat @ 45 

Then: 

Dynamic stretch 

60 min x private lesson 

Then; 

Coach x 3.5 hours 

Comments: 

Really under recovered from last nights workload. Lethargic and super drowsy/tired in the morning. Ate a lot today which helped as the day went on. Ate breakfast for the first time in a long time, big lunch and a huge burger and fries after coaching. Felt like a million bucks after that burger. I was dragging heading into the swings this afternoon but surprisingly felt really good afterwords despite the higher volume. Working with the lighter kb was refreshing and a change of pace. 

Tue: 7/19/16, July challenge day 19

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM:
20 min x Steve Nash shooting drill

then:
Dynamic stretch

4 x 60 min private basketball lessons

Then: 

420 x swings @ 60

2 x (3-1) 1h press @ 60 

5-1 goblet squat ladder @ 60

Suitcase carries @ 60

Then: cool down 

17 min run @ easy pace, barefoot on soccer fields 

5-1 pullup ladder on soccer goal 

Joint mobility 

Then: 45 min later 

2 hours of full court basketball w/ my team. We were short a player so I had to hop in and ended up going for 2 hours with no break.

Comments: 

Exhausted. Didn't eat much at all during the day outside of 2 bananas and a protein shake. Came home and ate 10 eggs w/ cheese, chocolate milk, large bowl of cereal w/ whole milk, 4 pieces of toast. 

Mon: 7/18/16, July Challenge Day 18 - No kb work

Early AM:
Joint mobility

In the PM:
Dynamic stretch
3 x 60 min private basketball lessons.

Comments:
Stressful day at work. Long lessons.

Sun: 7/17/16, July challenge day 17

Early AM: 

Cold swim in pool then spent morning outside in the sun with the family. Very relaxed.

In the afternoon: 

300 x 2h swing @ 60

- including 1 x 75 in a row (PR) 

2 x (3-1) 1h press ladder @ 60

2 x (3-1) dhnk rafter pullups 

2 x 10 breathing goblet squats @ 60

In the PM: 

5 min x Steve Nash shooting drill 

Then:

Coach x 2 hours 

Then:

Hot tub x 10 min 

Sauna x 7 min 

Cold shower 

- 3 rounds 

Comments: 

Sat: 7/16/16, July challenge day 16

Early AM: 

15 min run 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Cold swim in pool 

In the afternoon:

15/15 sec intervals 2h swing @ 60

- 15 min (300)

1-16 2h swing breathing ladder @ 60

- (136)

50 x 2h swing @ 45 

Comments: 

486 swings 

Fri: 7/15/16, July challenge 15

Early AM:

Cold shower

Joint mobility

In the PM:

10 min run barefoot on grass 

Joint mobility 

Then:

20 x push-ups 

8 x goblet squats @ 45

20 x swings @ 45

Suitcase carry @ 45 

- 3 rounds 

5-3-2 back squat @ 185

- 20 x 2h swings @ 45 b/w rungs

5-3-2 bench press @ 155

- 5 x dhnk pullups b/w rungs

- 20 x 2h swings @ 45 b/w rungs 

Then:

Farmer carry @ 2 x 75

Waiter walk @ 45

Then

1 x 10 ab wheel rollout

Upper body band work

Then: cool down 

5 min run barefoot on grass w/ a couple 75 yard digs 

25 min x Steve Nash shooting drill

Thur: 7/14/16, July Challenge Day 14

Early AM:
Cold shower
Joint mobility

In the PM:
Dynamic stretch
Coach private basketball lesson x 60 min

Then:

Back squat:

1 x 10 @ bar 

1 x 5 @ 135

2 x 5 @ 185

Bench press:

1 x 5 @ 135

2 x 5 @ 155

200 x 2h swings @ 45 (30/15 intervals)

Loaded carry medley @ 45

Waiter, rack, suitcase each hand x 80 steps each 

Then:

12 min x Steve Nash shooting drill 

Then:

60 min x coach private basketball lesson

Then: cool down

Shooting games w/ last client

Then: late at night 

1-25 2h swing breathing ladder @ 60# (325)

11 x 10 goblet squat @ 60#

10 x 10 2h swing @ 80# (100)

Comments: 

625 swings 

Still 48 min and 225 swings behind. 

Needed to blow off some steam so added some extra volume today. 

Wed: 7/13/16, July Challenge Day 13

Early AM:
Cold shower

In the PM:
2 hours reffing girls basketball scrimmage

then:
2 x 5 back squat @ 185
2 x 5 bench press @ 155
2 x 5 pullups
325 x 2h swings (done 30 sec on / 15 sec off until complete)
1 x 10 ab wheel rollout
Lots of upper body band work

then:
Coach, setup and cleanup summer league x 4 hours

then:
20 min x Steve Nash shooting drill
5 min x Power 150 dribbling
5 min form shooting to cool down

Tue: 7/12/16, July Challenge Day 12

Early AM:
Cold shower
Joint mobility

In the PM:
Dynamic stretch x 4
4 x 60 min private basketball lessons

Comments:
Weight: 206
Super busy and stressful day at work and then 4 x private lessons. Got home really late then had to get more work done. Scrapped kb work today. Will have to make up volume during rest of the week.

Mon: 7/11/16, July Challenge Day 11

Early AM:
Cold shower
Joint mobility

In the PM:
Dynamic stretch
2 x 60 min private basketball lessons

then: later
320 x 2h swings @ 45# kb
100 x 2h swings @ 60# kb

10-5-5 1h press @ 45#
1 x 20 breathing goblet squats @ 60#

Comments:
Weight: 206
Back to the grind. Nutrition not on par.

Mon: 7/11/16, July Challenge Update

As of Sunday, July 10th after 10 days

Running:

Total: 162 min 

Goal: 145 min

Diff: Ahead 17 min 

Swings:

Total: 2927

Goal: 3230

Diff: Behind 303 

Press:

Goal: hit a solid double with 80# kb.

DONE

Squats: 

Have not tried. Have lots of goblet squats with 60# kb done during 10 days. 

Finance Curriculum:

Have a good head start. On pace to finish by end of July

Strength and Conditioning Curriculum:

Have not started. Waiting on schedule to come out so I can plan. 

Sun: 7/10/16, July challenge day 10

Early AM: 

370x 2h swings (gtg during am)

Then: after swings were done

Cold plunge in lake 

Joint mobility 

In the PM: 

2 x 5/5 1h press @ 60#

130 x 2h swings @ 60#

Comments: 

500 swings for the day. 

No goblet squats. Just didn't feel like it today.

Coaching and private lessons start again tomorrow after the state sanctioned dead week so schedule is going to get really busy again. 

Sat: 7/9/16, July challenge day 9

Early AM: 

Boatshow prep 

Then: 

400 x 2h swings @ 60#

2 x (1-3) 1h press @ 60#

1 x 12 breathing goblet squats @ 60#

Comments: 

Took it a little easy today. 

Fri: 7/8/16, July challenge day 8

600am: 

2 x (10-15-25-50) 2h swings @ 60#

1-12-1 2h swing ladder @ 80#

(344 total)

2 x (3-1) 1h press @ 60#

1 x 20 breathing goblet squats @ 60#

In the afternoon:

45 min run 

Then: cool down 

Relaxed stretch 

Cold plunge in lake 

Thur: 7/7/16, July challenge day 7

600am: 

2 x (35-30-25-20-15-10-5) 2h swings @ 60# kb 

2 x (1-10-1) 2h swing BL @ 80# kb 

(480 total)

1 x 2 1h press @ 80# (PR, July goal met)

3 x 3 1h press @ 60#

2 x 10 goblet squat @ 60#

Farmer carry w/ 60# and 80# kbs 

28 min run @ LSD pace 

Then: cool down 

Joint mobility

Foundation drills 

Cold plunge in lake

Long slalom ski 

Comments: 

29 years old. Hardest and longest ski in years. All the kettlebell work has really paid off. Grip and hamstrings felt very solid. Got a PR in the 1h press. The double went up surprisingly easy w/ both hands. 

Wed: 7/6/16, July challenge day 6 (REST)

In the AM: 

Cold shower 

Joint mobility

Foundation drills 

Worked rest of the day then travel up north. Hectic and crazy day. 

Tue: 7/5/16, July Challenge Day 5 (REST)

400am:
Stretch

Had to travel back into the city to work for a couple days. Drove all morning, worked all night then had a much needed date with wife to go see Tarzan. Monster storms so cleanup afterwords led to no training. Will play catch-up this weekend and log in lots of volume which will be enjoyable. After two somewhat forced days off I am chomping at the bit to get back.

Mon: 7/4/16, July Challenge day 4 (REST)

700am:
Cold plunge in lake
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

then: throughout the day
lots of eating and got in quite a bit of stretching along with some intense badminton and croquet games.

Sun: 7/3/16, July challenge day 3

500am: 

Streams in the Desert 

Homiletics (Mark 1:14-20)

Journal 

Then: 

32 min run @ easy pace 

Then: 

1-60# kb

25-15 ladder 2h swings (220)

5-3-2 1h press

2 x 10 goblet squat 

Suitcase carry 

Then: 

Joint mobility

Foundation drills 

Cold plunge in the lake 

1000am: 

200 x push-ups (gtg)

200pm:

1-60# kb 

30-25-20-15-10-5 2h swing (105)

1-10-1 ladder (105)

Then:

4 x 2/2 1h dead clean and press 

Comments: 

Swings: 1203

Running: 89 min 

1h press: 44 reps @ 60# kb

Push-ups: 350

Sat: 7/2/16, July challenge day 2

700am: 

Streams in the Desert 

Homiletics (Mark 1:9-13)

Journal 

Then: 

Joint mobility 

Then:

1-60# kb

1-22 2h swing breathing ladder (253)

2 x 5 1h press 

2 x 10 goblet squat 

Suitcase and rack carries 

Then: cool down 

10 min run @ easy pace 

Cold plunge in lake 

Relaxed stretch 

1100am:

1-60# kb

3-2-1 x 1h press 

50-25-15 2h swings (75)

Then:

50 x push-ups 

Fri: 7/1/16, july challenge day 1

600am: 

Streams in the Desert 

Homiletics (Mark 1:1-8)

Journal 

Then:

Joint mobility 

Foundation drills 

Then:

1-60# kb 

20 x 2h swings 

2/2 x 1h press 

- 5 rounds 

Then:

10 x 2h swings 

5 x goblet squats 

- 5 rounds

Then:

1-15-1 2h swing breathing ladder

Then:

Suitcase carry around yard 

Then: 

27 min run @ LSD pace (4 count breathing)

Then: cool down 

Relaxed stretching

Cold plunge in lake 

In the afternoon: 

20 min run @ easy pace w/ wife 

Then: 

70 total x 1h swing @ 60# kb

Then: 

100 x push-ups done throughout the day

Thur: 6/30/16, hoops, coach

In the PM: 

10 min x Steve Nash shooting drills (fast pace)

Dynamic stretch 

60 min private lesson 

Dynamic stretch 

60 min private lesson 

Comments: 

Weight: 203