fri: 12/30/16, recharge, coach, travel

Wake up: 530am

Sleep: 6 hours 

Weight: 199 

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

In the afternoon: 

Coach away game x 4 hours (including travel time)

Then: 

Got home as quick as possible, grabbed the family and drove up north to the cabin for a long New Years weekend. Opened up cabin when we arrived and spent the evening reading in front of the fire. 

thur: 12/29/16, recharge, shooting, coach

Wake up: 600am

Sleep: 6 hours 

Weight: 198#

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

Coach basketball practice x 90 min 

Then: 

Steve Nash shooting drill x 20 min 

Wed: 12/28/16, recharge, day 10, shooting, live basketball work

Wake up: 530am

Sleep: 6 hours 

Weight: 200 

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

In the afternoon: 

2 x 5 deadlift @ 225 

2 x 5 bench press @ 155 

2 x 6 dhnk pull-up 

1 x 30 2h swings @ 80

Random carries @ 2 x 45 

Bear hug carries @ 100 bag 

Then:  

Steve Nash shooting drill x 25 min 

Then:

Coach basketball practice x 150 min 

- during Christmas break we have my old players come back and do some live work against my current varsity players. One of the alumni went down with a rolled ankle so I hopped in for 25 min with no warm up. I had 5 3pointers in a row plus a number of assists and drives etc... It is good to show my current varsity team that i am not just a washed up D1 player but that I practice what i preach, lead from the front and am not afraid to hop in on a moments notice and be ready to go. From a training perspective, doing easy strength type work plus some sport specific training allows one to be able to "go" at a moments notice because I am fresh and constantly "warmed up" from the training and skill work. Today was a good eye opener for me in seeing that my training, for right now, is spot on. 

Tue: 12/27/16, recharge, shooting, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

in the afternoon:
Steve Nash shooting drill x 30 min (really pushed hard and got a great sweat up)

then:
Coach basketball practice x 150 min

Not time or energy to get a lift in after practice.

Mon: 12/26/16, recharge, day 9, Steve Nash Shooting drill, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

in the afternoon:
Steve Nash shooting drill x 20 min

then:
Coach basketball practice x 150 min

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
1 x 15 2h swings

Comments:
Still fighting a cold. Milk has not been sitting well with me as of late. Gives me a bad stomach ache and really lethargic.

Sun: 12/25/16, recharge, Christmas

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
Christmas day my wife and boys. Such a magical time with young kids.

Had my parents over for dinner. Cooked a Reserve Aged Beef Rib Roast. It was fantastic.

Sat: 12/24/16, recharge, recovery

In the AM:
Cold shower
Joint mobility
Foundation drills

Worked rest of the day.

Church @ 3:30pm

Out-laws house for Christmas Eve.

Fri: 12/23/16, recharge, Dan John Hotel Workout, recovery

Wake Up: 600am
Sleep: 5 hours
Weight: 200

Cold shower
Joint mobility
Foundation drills

in the afternoon:
20-15-10-5-3-2
Machine horizontal press
Lat pulldown
Machine standing curl
Machine rope tricep pushdown

then:
Hot tub x 20 min

Sauna x 10 min
Cold shower
- 3 rounds
 

Thur: 12/22/16, recover

Recover. Worked long day.

Wed: 12/21/16, day 8

Wake Up: 530am
Sleep: 6.5 hours
Weight: 202

In the afternoon:
30 min x Steve Nash shooting drill

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 25 2h swings
Bearhug carry

then:
Coach practice x 90 min

Tue: 12/20/16, day 7

Wake up: 600am
Sleep: 7 hours
Weight: 202

Cold shower

in the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 super slow dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry

then:
Steve Nash shooting drill x 15 min

then:
game night x 5 hours

Mon: 12/19/16, Day 6

Wake Up: 630am
Sleep: 7.5 hours
Weight: 202

Cold shower

in the afternoon:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 dhnk pullups (super slow)
1 x 30 2h swings @ 80
Bearhug carry @ 100# bag

then:
Coach basketball practice x 90 min

Comments:
My nutrition has been pretty poor as of late. Really needs to change. I am so active during the day that it doesn't effect my weight per say, but I can really tell it effects my immune system, joint inflamation, sleep patterns ect. Plus I just need to build better nutritional habits for the long run.

Sun: 12/18/16, recovery

Celebrated small family Christmas and sisters birthday.

Sat: 12/17/16, gpp snow shovel

3 hours of snow shoveling and starting to build a quincy with my son. Blizzard last night and cold front coming in tomorrow.

Fri: 12/16/16, Day 5

In the AM:
Coach strength and conditioning class x 50 min

In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry x a super long ways
2 x 5 dbl kb front squats @ 2 x 45

Late in the PM:
Blizzard so 2 hours of heavy snow shoveling

Thur: 12/15/16, day 4

Wake Up: 530am
Sleep: 6.5 hours

Over Lunch: in dress clothes (approx 10 min)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups (slow, perfect form)
1 x 30 2h swings @ 80
1 x 20 strict barbell curls

In the PM:
10-8-6-4-2 x dbl kb cleans @ 2 x 45
5-4-3-2-1 x dbl kb front squats @ 2 x 45
Bearhug carry between each rung @ approx 100# bag

then: later in the PM
Coach basketball away game, 5+ hours in total.

Wed: 12/14/16, Day 3

Wake Up: 600am
Sleep: 8 hours
Weight: 205

Early AM:
Cold shower

then:
Coach strength and conditioning test x 90 min

then: over lunch in dress clothes
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 5 dhnk pullups
1 x 30 2h swings @ 80
Carries @ 2 x 45's
1 x 20 strict barbell curls

In the PM:
Humane burpee
10/10 x 1h swings @ 45
5 x prying goblet squats @ 45
walk out into 10 x perfect pushups
walk back into 5 x dhnk pullups
- 2 rounds

then grabbed huge punching bag and did bearhug carries, 1 shoulder carries and bag shouldering to finish up. Assuming bag weights approx 100lbs

then:
Coach basketball practice x 90 min

Tue: 12/13/16, Day 2

Wake Up: 600am
Sleep: 7 hours

In the AM:
2 x 5 deadlift @ 225 (easy)
2 x 5 bench press @ 155 (perfect weight)
2 x 5 dhnk pullups
1 x 25 2h swings @ 80
Suitcase carry @ 80

then upper body band work to cool down.

In the PM:
Coach basketball practice x 90 min

Comments:
225 and 155 for deads and bench seems like the perfect weights. Will sit at these for a bit.

Mon: 12/12/16, 40 Day workout day 1

Wake Up: 400am
Sleep: 8 hours
Weight: 204

Early AM:
Cold shower
Joint mobility

then:
Coach basketball practice x 90 min

then:
Coach strength and conditioning class x 50 min

then:
2 x 5 deadlift @ 185 (44.5% of lifetime PR)
2 x 5 bench press @ 135 (55.5% of lifetime PR)
2 x 5 dhnk super slow pullups
1 x 25 2h swing @ 80
Carry medley @ 2 x 45's

then: cool down
some long prying goblet squats @ 45

in the PM:
GTG pushups x 100 or so

Comments:
Cutting the ego and going to do the 40 day workout as prescribed. Low % of lifetime maxes. Lots of practicing the skill of strength. Little and often over the long haul. If life happens and I cannot get a training session in, than so be it. Will try to get through the whole 40 days this time. If I can get weight down to around 195 that would be excellent as well.

Sun: 12/11/16, recovery

Still under the weather. Sinus infection plus just general bug. No energy.

Tried to spend entire day with family to catch up after a really long, busy week. Was able to get caught up on some house projects and shoveled snow after the blizzard for 2.5 hours.

Sat: 12/10/16, recovery, coach

Coach basketball, gameday. Long day.

Fri: 12/9/16, recovery

Coach practice x 90 min

Thur: 12/8/16, DMPM

dbl kb press
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries

band work

coach basketball pract x 120 min

Wed: 12/7/16, DMPM

dbl kb press
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries

band work

coach basketball pract x 120 min

Tue: 12/6/16, DMPM Day 28 (END OF EXPERIMENT)

Wake Up: 530am
Sleep: 6.5 hours
Weight: 203

Early AM:
Streams in the Desert
Homiletics: John 9:1-12
Journal
Plan out day

then:
Cold shower
Joint mobility
Foundation drills

then:
Presented at staff devotions on time management, priorities and the importance of spending quiet time with the Lord.

In the PM:
Joint mobility

then:
2 x 6 dbl kb press @ 2 x 45
2 x 6 ring dhnk pullups (super slow)
2 x 6 dbl kb front squats @ 2 x 45
1 x 20,10,10,10 x 2h swings @ 80
Carry medley @ 2 x 45

Goblet squat hold at bottom and pried open hips. Felt really good.

then:
Coached our first away game - long night in the gym.

Comments:
Coming off a bug of some kind. Body feels a bit beat up. Elbows and knees are feeling creeky and not solid. Energy is down. Its about time to switch up training to something new. Open to new ideas for workouts on a super tight schedule. Taking a look at grease the groove type work. I have done it for pullups in the past but nothing else. If anyone has experiance in using it feel free to chime in.

DMPM has been a lifesaver. I may go back to it shortly. Elbows just need a rest. Probably time to switch out overhead pressing for a bit as well.

Mon: 12/5/16, busy schedule

Wake Up: 330am
Sleep: 4.5 hours
Weight: 203

Early AM:
Streams in the Desert
Bible reading: John 8
Journal
Plan out to do list for the day.

then:
Early morning coach basketball practice x 90 min

then:
Coach strength and conditioning class x 60 min

then:
BSF x 2.5 hours

Sun: 12/4/16, recover

Early AM:
Cold shower
Joint mobility
Foundation drills

Family day. Lots of time outside in the fresh snow. Shoveling snow, having adventures with young ones. Hot meal and watching White Christmas with family before bedtime and stories. Another great day. Back to the grindstone tomorrow.

Sat: 12/3/16, recover, family day

Early AM:
Cold shower
Joint mobility
Foundation drills

spent the rest of the day with the family outside picking up Christmas tree, trimming, putting up and decorating. Lots of family time and time spent outside shoveling with my boys. Hot meal at night, nap in the afternoon. Just our family. Fantastic day.

Fri: 12/2/16, DMPM Day 27

In the AM:
Cold shower

Coach strength and conditioning x 90 min

then:
Joint mobility
Foundation drills

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dhnk pullups
2 x 5 dbl kb front squat @ 2 x 45
1 x 30,20 2h swings @ 80
Farmer carries @ 2 x 75

then:
Coach basketball x 90 min

Thur: 12/1/16, DMPM Day 26

Wake Up: 600am
Sleep: 6 hours
Weight: 204

In the PM:
2 x 5 dbl kb press @ 2 x 45
2 x 6 dhnk super slow pullups
2 x 5 dbl kb front squats @ 2 x 45
2 x 10/10 1h health snatch @ 45

TGU practice @ 45
Arm bar practice @ 30
Upper body band work

then:
Steve Nash shooting drill x 12 min (slow steady pace)

then:
Coach V/JV practice x 90 min

Wed: 11/30/16, DMPM Day 25

Wake up: 600am (needed some extra sleep)
Sleep: 7 hours
Weight: 204

Early AM:
Coach strength and conditioning class x 120 min

then:
2 x 8 dbl kb press @ 45's
2 x 6 dhnk super slow pullups (feel better on the elbows, really squeezed bar hard, slow up, pause, slow down, pause)
2 x 5 goblet squats @ 80 (123 pause at bottom, nice easy slow reps)
1 x 40 2h swings @ 80
Farmer carries @ 75's

IYT's w/ rings
Upper body band work
1:00 plank hold (tough w/ pump from band work)

In the PM:
Coach V/JV practice x 90 min

Tue: 11/29/16, coach, recover

Wake Up: 530am
Sleep: 5.5 hours
Weight: 205

In the PM:
Coach V/JV practice x 90 min

then:
Coach C1/C2 practice x 90 min

then:
Come home and crash. No energy to train.

Mon: 11/28/16, coach, DMPM day 24, coach

Wake up: 400am
Sleep: 6.5 hours
Weight: ? (prob over 205 due to long weekend)

Coach Var / JV basketball practice x 90 min

then:
Coach strength and conditioning x 50 min

then:
8-5 x dbl kb press @ 45's
8-5 x dhnk pullups
2 x 5 goblet squat @ 45 (5 sec pause at bottom)
2 x 20 2h swings @ 80
Lots of suitcase carries @ 80

in the PM:
Worked with my 1 mile runner
3 x 3 1h c&P
3 x 5 dhnk pullups
2 x 5 goblet squats w/ 123 pause at bottom
15-13-11-9-7-5-3 x 2h swings
Suitcase carries

then:
Coach C team basketball practice x 90 min

then:
BSF x 3 hours

Comments:
Absalutely swamped day.

Sun: 11/27/16, rest/recovery

Early AM:
Cold shower
Joint mobility

Drove home x 3 hours

then:
Family night at home. Spent time getting organized for the week which was great.

Sat: 11/26/16, pheasant hunting

Early AM:
Douse 2 x 5 gallons
Joint mobility
Foundation drills

then:
Pheasant hunting x 3 hours
- lots of walking through heavy snow. Had to work really hard for the birds. Lots of miles covered at a fast pace.

then:
Cleaned birds and took a cold shower.

Fri: 11/25/16, recovery, rest

Early AM: 

Douse 2 x 5 gallons outside

Joint mobility 

Foundation drills 

Some pushups 

Thur: 11/24/16, recovery

Cold shower
Joint mobility

Spent day with family. Got in a lot of football outside with my young cousins. Ate a lot, drank a lot and rested a lot.

Drove up north to cabin x 3 hours. Sat in front of the fire with my family and had another drink to start the long weekend off.

Wed: 11/23/16, DMPM day 23, Coach

Early AM:
Cold shower
Joint mobility

then:
Shovel heavy snow after blizzard x 90 min

then:
Coach varsity / jv team x 3 hours
Coach C1 / C2 x 90 min

then:
2 x 5/5 1h c&p @ 60
2 x 5 goblet squat @ 60 (5 sec pause at bottom)
2 x 35 2h swings @ 60

then:
family night. Caught up on time with the wife and boys.

Tue: 11/22/16, DMPM Day 22

Wake Up: 600am
Sleep: 6.5 hours (not high quality)
Weight: 200 (fasted all day yesterday until 9pm)

In the PM:
5-4-3-2-1 x 1h press @ 45
5-4-3-2-1 x dhnk pullups (super slow for elbow, felt better)
2 x 5 goblet squats @ 45 (long pauses at bottom)
40-20-15 x 2h swings @ 80
Suitcase carries @ 80

then: w/ Jeb (1 mile runner)
3 x 3 1h press
3 x (1-3) dhnk slow pullups
2 x 5 goblet squats w/ long 5 sec pauses at bottom
4 x 10 2h swings
Suitcase carries
PUPP holds

cooled down with some relax into stretch

then: later
Coach freshman / soph basketball tryouts x 90 min
Coach upperclassman basketball tryouts x 120 min

then: at home
Catch up at work x a couple hours

Comments:
Long day, lots of coaching. Pretty tuckered out.

Mon: 11/21/16, DMPM Day 21

Wake up: 400am
Sleep: 6 hours
Weight: 207

600-800am:
1st day of practice - Conditioning test for Juniors (Seniors gone on mission trip)

then:
Coach strength and conditioning class x 90 min

In the PM:
8-6-4 x 1h c@p @ 45
8-6-4 x paused goblet squats @ 45
Got in some pushups and pullups
PUPP holds

then:
Started coaching runner mentioned in forum
Pushups (did with him)
Pullups
Teach goblet squat
Teach 2h swing
Farmer carries (did with him)

then:
Run conditioning test for Sophmores and Freshman x 90 min

then:
BSF x 2 hours

Sun: 11/20/16, Recovery

Last full day with family before basketball coaching starts. Relaxed and tried to take it easy. Big day tomorrow.

Sat: 11/19/16, DMPM Day 20

Wake Up: 430am
Sleep: 6 hours
Weight: 204

Late morning:
2 x 5/5 1h c&p @ 60
2 x 8/8 1h bent over row @ 60
2 x 8 goblet squat @ 60
4 x 10/10 1h swing @ 60

Comments:
Left elbow still bothering me. Body just feels a bit beat up and lethargic as of late. Could be poor nutrition and hydration this week. Very busy schedule as of late gearing up for holidays w/ work and basketball coaching starting up.

Fri: 11/18/16, Recovery - schedule

Forced recovery day due to schedule

Thur: 11/17/16, DMPM Day 19

Wake Up: 430a
Sleep: 6 hours
Weight: 201

Early AM:
Cold shower

In the PM:
10-5-3-2 x 1h c&p @ 45 (switch on fly, did not put kb down)
10-5-3-2 x dbl kb batwing row @ 2 x 45 (3 sec hold for set of 10, 5 sec hold for 5-3-2)
2 x 5 goblet squat @ 80
1 x 40 2h swing @ 80
Farmer carry @ 2 x 45

- done in 10-12 min. Flew thru. Did in work dress clothes. Lots of energy afterwords.

Comments:
Been running an experiment for a while now on fasting / undereating until dinner time and it has been going very well. Noticed increase in focus, attentiveness and efficiency. Start to run out of gas around 5pm. Need to drink more water, not just black coffee all day.

ES vs EES

This is a fun little present from friend and reader, John Karrasch. Enjoy!

Easy Strength Notes

•           ES and EES are a bit different but similar. 40 day workout falls under even easier strength.
•           The impact of strength training on success in sports really depends on the sport!
•           Spend time thinking about the actual impact of strength training in your sport.
•           "Do no harm" is often disregarded. DFYU.
•           Practicing the specific w/o the general usually leads to short term gains followed by injuries. See plyos w/o a good strength base...
•           Safety, simplicity, basic movements, all aroundness, strength carryover
•           If trying another sport as an adult treat it as a noncompetitive activity. You can only serve one master.
•           Must find optimal compromise of strength, power, endurance, skill for each sport.
•           Aerobic conditioning has value for all athletes, but dose varies.
•           Swings are a great safe alternative to traditional plyos
•           There is value in bilateral and unilateral lifts and bodyweight exercises.
•           80% on your sport, 10% strength, 10% everything else.
•           Kids are the ultimate generalist. Concentrate gains on competition and strength Don't spread yourself too thin. Do your sport and get stronger!
•           Getting strong is easy, so do it the easiest way possible.
•           For self trained athletes, some level of coaching has value. Don't totally go it alone
•           "A chain is only as strong as its weakest links" Get screened and tested.
•           Strength regimen must deliver great strength gains without exhausting the athletes energy or time. These are park bench programs.
•           ES Guidelines: 2 or 3 big bang exercises. Lifts 2-3 x a week. Reps in 1-5 range, emphasize doubles and triples (4 or 5 creeps into hypertrophy). Volume 10 reps a session or 6 singles. Rest around 5 minutes between sets. Train 80-95% 1RM, keep one or two reps in the bank. No all out maxes. Vary intensity every workout. Don't stop in season but cut volume by two thirds to one half or possibly switch to 2 workouts a week instead of 3. Finish workout feeling stronger than when you started. Get over the pump and burn mentality.
•           EES guidelines: It is organized grease the groove. 40 day workout fits in here. Uses 40 to 80% 1RM. Stop sets very far from failure (maybe 10 reps with one you coulda done 20 reps). Increased frequency, up to 5x weekly. Allows some higher reps, up to 10. Allows very short rest periods. For 40 day workout do 5 exercises and focus on 2x5 reps usually for push, pull, DL, swing (20-50 reps) and ab wheel (1 set of 5). Saves the energy for the sport. Justa DL and some other plans fall under EES also.
•           Plyos  are important once many other things are in place, including double BW squat, high technical skill etc.
•           The heavier the sport implement, the more power gains and athlete can squeeze out of more strength training and vice versa...think pitcher vs shot putter.
•           Steve Maxwells fave KB drills to loosen up are halo drills, goblet squats, and windmills.
•           Trust the experts who have excelled in your sport before you
•           Be careful mixing up sport specificity and strength training. If you aren't sure do your sport and get stronger in the basic lifts and movements. Skip all the junk.
•           Peaking and periodization don't really work. Proof? Olympics! Another benefit of simply doing sport and EES.
•           Daily monitoring of athlete helps. Weight , RHR, hours slept. Recovery index from Dick Brown. RHR 10% above normal watch for fatigue.
•           The goal is to keep the goal the goal. Steal others paths who have already done well. 80% of time on sport, 10% strength, 10% correctives and other voodoo you think helps. Most of year should be devoted to "punch the clock" workouts in a series of ES or EES cycles. In fact, this could possibly be the only training an athlete needs.
•           For yearly planning write out goals and dates, and a general plan based on what has worked in the past and what has worked for others. Acknowledge times of year you cannot train much.
•           Consider CNS tap test to monitor training.
•           Make checklists and follow them. Keep your brain free.

Wed: 11/16/16, DMPM Day 18

Wake Up: 600am
Sleep: 6 hours (felt rested after sleeping in a bit)
Weight: 201

Early AM:
Cold shower

then:
Coach strength and conditioning class x 90 min

then:
2 x 8/8 1h c&p @ 45
2 x 8 dbl kb bent over row @ 2 x 45 w/ 3 sec squeeze at top
2 x 5 goblet squat @ 80
3 x 20 2h swing @ 80
Suitcase carry @ 80

Cooled down w/ upper body band work

Comments:
Elbows flaring up a bit so replaced pullups with bent over double kb rows. Long squeeze at top. Lots of upper body band work to finish. Elbows feel much better w/ bloodflow.

Tue: 11/15/16, DMPM Day 17

Wake Up: 510am
Sleep: 6.5 hours

Cold shower

In the PM:
2 x 8/8 1h c&p @ 45 (smooth and graceful)
2 x 8 dhnk chinups
2 x 5 goblet squats @ 80
10-8-6-4-2 x 1h swings each hand @ 80
Suitcase carry @ 80

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

Cooled down with upper body band work. Did some balancing on 1 foot while doing it. Kind of fun.

Comments:
Elbows are starting to bug me from pullups. I am thinking about switching to some rows the the kb's instead for a period of time.

Mon: 11/14/16, DMPM Day 16

Wake up: 400am
Sleep: 6 hours

Cold shower

then:
The seniors on my basketball team had their conditioning test this morning so I proctored and issued the full test of drills and conditioning work. We re-vamped the test this year so it is much more basketball sport specific.

then:
Coach strength and conditioning class x 50 min

then: right after S&C class in about 10 min
2 x 5/5 1h c&p @ 45
2 x 8 dhnk chinups
2 x 5 goblet squats @ 80
4 x 10/10 1h swings @ 45 (did not set kb down)
1 x 20 2h swings @ 80
Farmer carry 2 x 45

In the PM:
BSF class x 2.5 hours

Comments:
Full, long day.

Sun: 11/13/16, Recovery, family day

Wake Up: 600am
Sleep: 6 hours
Weight: 202

Cold shower
Joint mobility

Church in the morning with my youngest son getting baptized. Had the family over to the house afterwords so the afternoon was spent with family and then cleaning up after the party. Tried to catch up on some work at night so no training today.

Sat: 11/12/16, Recovery, family day

Wake Up: 400am
Sleep: 3 hours
Weight: 202

Early AM:
Cold shower
Joint mobility

then:
BSF meetings all morning until lunch time.

then:
Built an obstacle course around the yard for my son so had some fun doing that and running around the house.

Spent the rest of the day with the family. Took a short nap in the afternoon to catch up on some sleep. Had a big fundraiser event last night that ended up going really late so really hurting this weekend on sleep and nutrition / not drinking enough water.

Fri: 11/11/16, DMPM Day 15

Wake up: 530am
Sleep: 5.5 hours
Weight: 202 (crappy nutrition yesterday. Felt and slept like garbage because of it)

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
- hopped into flag football and got in a lot of short sprint and acceleration work.

In the PM:
5-3-2 x 1h press @ 60
2 x 10 goblet squat @ 60
4 x 10/10 1h swing @ 60

Thur: 11/10/16, DMPM Day 14

Wake Up: 430am
Sleep: 7 hours
Weight: 202

In the PM:
Long joint mobility session

then:
5-4-3-2-1 x 1h press @ 45
5-4-3-2-1 x dhnk pullups
2 x 5 goblet squats @ 80
4 x 5/5 1h swing @ 80
20-15-10-5 x 2h swings @ 80
Suitcase carry @ 80

Upper body band work

Later in the PM:
House work. Framed up and built a roof over walkout portion of the basement.

Wed: 11/9/16, Recovery

Wake Up: 500am
Sleep: 6 hours
Weight: 202

Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min

Really busy the rest of the day so no time to train. Body probably needed a little rest as well. Will get in training tmrw.

Tue: 11/8/16, DMPM Day 13

Wake Up: 430am
Sleep: 6.5 hours
Weight: 202

In the PM:
5-3-2 x 1h press @ 60
4 x 5 goblet squat @ 60
4 x 10/10 1h swing @ 60
Suitcase carried kb up and down the stairs at the house

Comments:
Super busy day, had to train in a 10-15 min chunk right before dinner.

Mon: 11/7/16, DMPM Day 12

Wake Up: 400am
Sleep: 6 hours
Weight: 201

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 60 min

then:
2 x 5/5 1h press @ 45
2 x 5 dhnk pullups
2 x 5 goblet squat @ 80
4 x 5/5 1h swing @ 80
2 x 20 2h swing @ 80
Farmer carries @ 75's

In the PM:
Coach baseball team strength and conditioning x 60 min

then:
10 x 2h swings @ 45
10 x goblet squats @ 45
Inchworm out into inverted triangle stretch both sides
10 x pushups then inchworm back
- 3 rounds

2 x 5/5 1h press @ 45
2 x 8 dhnk pullups
2 x 8 goblet squats w/ 123 hold at the bottom @ 45
4 x 10/10 1h swing @ 45
Carry medley @ 2 x 45's

Sun: 11/6/16, Recovery

Wake Up: 630am
Sleep: 8 hours

Spent morning with the family before packing up and heading home. Took a cold shower and got some stretching in. Went to my godparents with the family and had some cowboy ribeyes, mash potatoes, broccoli and good wine. First experience with cowboy rib-eyes and wow... those are a treat.

Sat: 11/5/16, recovery, cabin

Wake Up: 530am

Sleep: 6.5 hours 

Douse 2 x 5 gallons 

Joint mobility 

then: 

Cold plunge in the lake (wow.... cold) 

Spent the weekend up north with the family. A lot of time outside playing with the boys. Cooked some awesome steaks and veggies for dinner. Had a couple beers and a whisky in front of the fire and caught up on some reading before bed. 

Fri: 11/4/16, DMPM Day 11

1h press @ 45
Pullups
Goblet squats @ 45
2h swings @ 80
Suitcase carries @ 80

Upper body band work

Notes:
Quick and efficient. Done in 10 min

Thur: 11/3/16, DMPM Day 10

Wake Up: 600am
Sleep: 7 hours (awesome)
Weight: 200

In the PM:
Coach strength and conditioning class x 90 min

then:
Coach strength and conditioning for basketball team x 60 min

6-5-4-3-2-1 pushup/pupp ladder
Lots of swings and goblet squats from demonstrating and teaching classes
PUPP work
Lots of loaded carries at 70# dbs
8-6-4 dhnk pullups on fatbar

Wed: 11/2/16, DMPM Day 9

Wake up: 500am
Sleep: 6 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min (Dan John's 18 week protocol)

then:
2 x 5 dbl kb press @ 2 x 45
10-8 dhnk pullups
2 x 5 dbl kb front squat
1 x 30,15,10 2h swings @ 80
Farmer carry @ 2 x 45

Upper body band work to finish up

In the PM:
Coach strength and conditioning for baseball team x 60 min

Tue: 11/1/16, DMPM Day 8

Wake Up: 600am
Sleep: 6 hours
Weight: 202

In the late afternoon:
2 x 5/5 1h press @ 45
8-6-4-2 dhnk pullups
10-8-6-4 goblet squats @ 45
5 x 10/10 1h swings @ 45
Carry medley @ 2 x 45

band work to finish (shoulders and elbows are dingy)

then:
Coach basketball team strength and conditioning (humane burpee)

Mon: 10/31/16, DMPM Day 7

Wake Up: 500am
Sleep: 6.5 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
(going thru Dan John's 18 week protocol)

then:
2 x 5/5 1h press @ 45
1 x 20 breathing goblet squats @ 45
100 x 2h swings @ 45
2 x 5 dhnk pullups

In the afternoon: quick maintenance workout based on Dan John's movement chart
Planks as a Program

Joint mobility

10-8-6-4-2-1 pushup/pupp ladder
1 x 3 bent over batwing row @ 2 x 45 (8 sec squeeze at top of each rep)
5 x goblet squats w/ 30 sec hold at bottom of each rep @ 45
1 x 30 glute bridges (slow and steady)
Carry medley @ 2 x 45

hammer curls
rope tricep pushdown
stoney stretch
- 2 rounds

Sun: 10/30/16, DMPM Day 6

Wake Up: 600am
Sleep: 6 hours
Weight: 203

Cold shower

in the afternoon:
2 x 5/5 1h press @ 60
1 x 20 goblet squat @ 60
100 x swings @ 60 (50-25-15-10)

Sat: 10/29/16, DMPM Day 5

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

Early AM:
Cold shower

In the afternoon:
5-3-2 1h press @ 60
2 x 8 goblet squat @ 60
4 x 10/10 1h swing @ 60

20 min run (in the rain)

5-4-3-2-1 x dhnk rafter beam pullups

Cold shower

Comments:
Weekend, so ate 3 solid meals with the family. Fasting all day until the evening meal for 5 days per week (work week) and then enjoying eating meals with the family on the weekend has been very easy on the schedule and has seemed to work very well the past couple weeks. The weekend is almost like a refeed. I eat healthy for the most part during the weekend, portions and amount of meals simply increases.

Run felt very good. I always forget how therapeutic going for a run at an easy, sustainable pace is. Good to be outside and enjoy God's creation on a rainy day.

Fri: 10/28/16, DMPM Day 4

Wake Up: 500am
Sleep: 6 hours
Weight: 200

Early AM:
Cold shower

then:
2 x 5/5 1h c&p @ 45
2 x 5 dhnk pullups
1 x 20,10 goblet squats @ 45  (pumped out at quick pace, goal = bloodflow)
4 x 10/10 1h swings @ 45 (did not put kb down)
Farmer walk @ 2 x 45

hammer curl (no pause)
rope tricep extension

Stoney stretch
Long stretch

then:
Service project for work - worked outside all day clearing brush, fall cleanup, cleaning out sheds ect

Notes:
1 meal at night. Fasting is working out very well.

Thur: 10/27/16, DMPM Day 3

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower

then:
5-3-2 1h press @ 45
10-5-3-2 dhnk pullups
2 x 8 goblet squats @ 80
4 x 15 2h swings @ 80
Suitcase carry @ 80

then:
hammer curls w/ pause
rope tricep pushdown
- 2 rounds

then:
Stoney stretch
Long stretch
Some dislocates

Wed: 10/26/16, DMPM Day 2

Wake Up: 530am
Sleep: 6.5 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
- Got in some plank work, joint mobility and focused stretching with group as cool down.

In the PM:
5-3-2-10 1h press @ 45
10-5-3-2 dhnk pullups
2 x 8 goblet squats @ 80
100 x swings @ 80
Carry medley w/ 2 x 45

3 x 3 deadlift @ 225 just for fun. Easy.

hammer curls w/ 4 sec pause at top
rope tricep extensions
- 2 rounds

Stoney stretch w/ rings
Long stretch w/ rings

then:
2 x shuttle runs on court (1 min rest, 60 sec on both)
3 x 22's (approx 1 min rest between sprints)

Tuesday: 10/25/16, DMPM Day 1

Wake Up: 430am
Sleep: 6 hours
Weight: 205

In the PM
Farmer walk @ 2 x 75's around weightroom
Goblet squat x 8 @ 45
2h swing x 20 @ 45
Pushups x 15
Pullups x 5
- 4 rounds

then:
2 x 5/5 1h press @ 45
2 x 5 goblet squat @ 80 w/ long pauses at bottom
2 x 15 2h swings @ 80

Stoney stretch
Brief joint mobility

(time = approx 25 min)

then:
Coach strength and conditioning x 60 min for basketball team

Tue: 10/25/16, Training Update

Moving forward I will be following the Dan Martin Program Minimum more religiously. I am thinking at least 40 workouts, possibly more. Here are some of the reasons why:

1) Extremely limited amount of time due to family and schedule. I rarely, if ever have more than 15-20 min chunks at any given time throughout the day to train. I cannot put together a solid hour to train so I will break it into smaller, more manageable mini-workouts.

2) Just because my daily and weekly schedule is crazy that does not give me the right to let my physical fitness levels slip. As a coach, I firmly believe in being able to lead by example.

3) I enjoy under-eating / fasting throughout the day and then eating a larger meal at night. Doing kettlebell work and following and Easy Strength type approach allows me to continue to do this. I have found that my energy and focus levels are at a very high level when I stay away from food and larger meals during the day and then reward myself with a larger meal with my family after the work day is finished. I have adopted a similar attitude as this article describes and it has worked for me and allowed me to keep my bodyweight to around 200-205# at 6'2'' http://www.businessinsider.com/why-star-us-general-stanley-mcchrystal-only-eats-one-meal-per-day-2015-7

4) I have experimented with the DMPM and 1 kettlebell work in the past for long periods of time. As long as I hit all the basic human movements as Dan John prescribes and get in some focused mobility and stretching, I am strong enough and athletic enough to do most any task. It builds a solid base and with added cardiovascular work I am strong enough and have enough energy to focus on sport, coaching, manual labor and leading by example to the varsity basketball team I coach along with the athletes I coach for strength and conditioning.

5) 1 kettlebell work allows me to play with sets, reps depending on how I am feeling that day. I will be using a 45, 60 and 80 kettlebell. If I get any dings or feel bored I will just switch up some of the movements (ie over head pressing for horizontal pressing, 2h swings for 1h swings)

6) Due to the short nature of the workouts, I will be able to spend some 15 min chunks throughout the day getting in some running, basketball or sport work and hopping in on certain drills with my strength and conditioning classes (ie team planks)

I will be switching up the order of my workouts just a bit in order to hit the most important movements first.

Joint mobility

Loaded carries
Goblet squats
2h swings
Pushups / 1h presses
Pullups / Ring rows

Pec/Bicep stretch
Hip flexor stretch
Brief band work
FLR / PUPP to finish

Mon: 10/24/16, recharge, coach, kbs

Wake Up: 500am

Sleep: 6 hours 

Weight: 205 

Cold shower

Coach private basketball lesson x 90 min 

then: 

Coach strength and conditioning class x 90 min 

In the PM:
5-4-3-2-1 x 1h c&p ladder @ 45 (switched on fly, did not put kb down)

6-5-4-3-2-1 x dhnk pullups 

1 x 25 breathing goblet squats @ 45 

4 x 10/10 1h swings @ 45 

then: 

BSF x 4 hours 

Sun: 10/22/16, recharge, quick kbs

Early AM:
Cold shower
Joint mobility

then:
1 x 60# kb
2 x 5/5 1h press
2 x 10 goblet squat
2 x 35 2h swing

spent the rest of the day with the family and playing outside with the boys. Raked leaves, jumped in them, watched a family movie and cooked a nice family dinner.

Sat: 10/21/16, recharge, yard work

Cold shower

then:
Yard work x 60 min
- moved at fast pace, got a little sweat up.

Fri: 10/21/16, recharge, dmpm, hoops

Cold shower

In the PM: 

dbl kb press 

pullups 

heavy goblet squats

heavy swings

farmer carries 

then: 

30 min x Steve Nash shooting drill 

then: 

2 x shuttle runs on basketball court 

- 5 down and backs, rest 1 min, 5 down and backs 

- 58 seconds for both. 

- rest was short, really exhausted after

Thur: 10/20/16, recharge, kbs, hoops

Cold shower
Joint mobility

then:
26 min x Steve Nash shooting drill
- Power 150 dribbling drill 1:46 right, 1:48 left
- Mikan drill 1:17

then:
1h press
pullups
goblet squat
1h swing
farmer carry
- used 45lb kbs for all.

Wed: 10/19/16, rest, recovery

Long day. Got in cold shower and joint mobility. Taught a couple strength and conditioning classes.

Tue: 10/18/16, recharge, coach, rest

Wake Up: 630am (Late night)
Sleep: 5 hours (interupted, not solid)

Cold shower
Coach strength and conditioning class x 90 min

In the PM:
Conferences and meetings all night. Long busy day. No time to train.

Mon: 10/17/16, recharge, coach, barbell work

Wake Up: 430am
Sleep: 6.5 hours

Cold shower

Coach strength and conditioning class x 90 min

In the PM:
2 x 5 bench press @ 155
2 x 5 back squat @ 155
2 x 5 deadlift @ 225
3 x 10/10 1h swings @ 45
2 x 5 dhnk fatbar pullups

then:
Coach baseball strength and conditioning x 60 min

then:
BSF x 3 hours

Comments:
Mondays are swamped. Left house at 520am home at 10pm.

Fri - Sun - Recovery / Work

Lot's of cold showers and joint mobility. 

Swamped with work and then birthday weekend for the wife which was an entire weekend of busyness. 

Thur: 10/13/16, recharge, 22's conditioning test

Wake Up: 430am
Sleep: 5.5 hours
Weight: 198

In the AM:
Cold shower
Long meetings all morning

In the PM:
Coach strength and conditioning for the basketball team x 60 min
- got in a lot of plank work at the end with them.

then: Conditioning test
22 x 22's
- 22 sec sprint on basketball court (2 x down and backs), 44 sec rest between each sprint.

then:
Eat lots, had a beer, went to bed.

Comments:
Switched up the conditioning test for my basketball team from a 2 mile run to 22 x 22's. I ran this when I played Division 1 basketball  weighing 220. It was as tough as I remember it. Very pleased that I was able to complete all 22 x 22's. Pushed through some mental boundaries.

I am as strong as I was playing D1 basketball while being 20lbs lighter and can complete the same conditioning work that I was able to do 8 years prior. I have also been able to improve my mobility and stability. I did not eat during the day (normal) so ran it on an empty stomach and also under hydrated. Being able to complete it while maintaining a crazy work and family life makes this all the more satisfying.

Wed: 10/12/16

Wed: 10/12/16
Wake Up: 500am 
Sleep: 6 hours 
Weight: 198 

In the AM: 
Coach strength and conditioning class x 90 min 

then: 
10-5 dbl kb press @ 2 x 45 
10-5 dhnk pullups 
8-5 dbl kb front squats @ 2 x 45 
2 x 20 2h swings @ 80

In the PM: 
Coach strength and conditioning for baseball team x 60 min 

Tue: 10/11/16

Tue: 10/11/16
Wake up: 400am
Sleep: 5 hours 
Weight: 198 

In the PM: 
2 x 5 bench press @ 185 
10-5 dhnk pullups 
10-5 dbl kb front squats @ 2 x 45 
2 x 20 2h swings @ 80 
Heavy farmer carries 

then: 
Coach strength and conditioning for basketball team x 60 min

Mon: 10/10/16, recharge, kbs, coach

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower
Dynamic stretch
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 50 min

then:
10-5 dbl kb press @ 2 x 45
10-5 dhnk pullups
10-5 dbl kb front squats @ 2 x 45
2 x 20 2h swings @ 80

In the PM:
Coach strength and conditioning for baseball team x 60 min

then:
BSF x 3 hours

Comments:
Swamped day. Left house at 5am, got home at 10:30pm.

Sun: 10/9/16, recharge, house work

House work, worked outside in the yard, cleaned garage ect most of the day.

Sat: 10/8/16, recharge, walk, work

Wake up: 500am

Sleep: 4 hours 

Weight: 200

Cold shower 

BSF prep x 60 min 

Then: 

Set up and facilities manangment at soccer games all day. On my feet and a boatload of walking. Felt good to be outside. 

Comments: 

Fasted until dinner. Going on 3 months of fasting all day until dinner. Really leaning out and joints feel great. Get a little cranky around 5pm but when dinner comes and I get some food in I feel much better. Days are more productive when I eat less during the day. 

Fri: 10/7/16, recharge, dmpm, long interval

Wake up: 430am

Sleep: 5.5 hours 

Weight: 199#

Early AM: 

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 60 min

Then:

8-5-3-2 x dbl in press @ 2 x 45 

10-5-3-2 x dhnk pullups 

8-5-3-2 x dbl kb front squat @ 2 x 45 

20-15-10-5 x 2h swing @ 80

Heavy carries 

- did all in a large circuit due to being short on time. Got a great sweat. 

Then:

Coach strength and conditioning class x 90 min 

Did some yoga/stretching w/ team to finish 

In the PM: 

Ran for a min or two to warm up 

1 x .92 mile run in 5:17 

- 5:44 mpm pace

2 x .23 mile sprints in 1:17 each 

- 5:34 pace

Hot tub and long cold shower to cool down

Thur: 10/6/16, recharge, sprints

Wake up: 600am

Sleep: 5 hours 

Weight: 200

Early AM:

Cold shower 

In the PM: 

60 min coach strength and conditioning to basketball team 

8 x 100 yard striders (75-80% effort barefoot on grass)

Did some yoga/ stretching and some plank work with team to finish up

Comments; 

First day in a long time I simply had no desire to pick up the kettlebells. 

Wed: 10/5/16, recharge, coach, dmpm

Wake up: 4:30am

Sleep: 4.5 hours 

Weight: 200

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 60 min 

Then: 

Coach strength and conditioning class x 90 min 

In the PM: 

8-5-3-2 x dbl in press @ 2 x 45 

10-5-3-2 x dhnk pullups 

8-5-3-2 x dbl kb front squat 

20-15-10-5 x 2h swing @ 80 

Heavy farmer carries

Then: 

Coach baseball strength and conditioning x 60 min 

- did goblet squat assessment with them as well as FLR holds for time. 

Tue: 10/4/16, recharge, dmpm, sprints

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower

In the PM:
8-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullups (super easy at lower bodyweight)
8-5-3-2 dbl kb front squat @ 2 x 45
20-15-10-5 x 2h swings @ 80
3 x 5/5 1h swing @ 80

then:
10 x pushups
5 x dhnk pullups
5 x goblet squats @ 80
10 x 2h swings @ 80
heavy farmer carries
- 3 rounds

then:
hammer curls and rope pushdowns
FLR hold for time until form failure

then:
1 x .46 mile run (2:45)
2 x 1 .23 mile run (sub 1:22)
1 x .46 mile run (2:44)

House work, fixing roof under the eaves and wiring in outside light.

Mon: 10/3/16, recharge, work all day

Wake Up: 400am
Sleep: 6 hours
Weight: 200

Cold shower
Joint mobility

Coach basketball private lesson x 90 min

Coach strength and conditioning class x 45 min

In the PM:
Coach baseball strength and conditioning class x 60 min
531 back squats, goblet squats, lots of swings, heavy carries and a couple hill sprints

Sun: 10/2/16, recharge, recover

Early wake up

Cold plunge in the lake
Joint mobility

Relaxed and spent time with the family. Feel refreshed and ready to tackle a busy week. Great weekend up north. Really caught up on time with wife and boys.

Sat: 10/1/6, recharge, run, kbs

Early wake up

Cold plunge in lake
Joint mobility

then:
Hiked in the state park with my boy. Had a picnic on a log and explored the woods.

then:
28 min run
- 2 min hard kick at sub 6mpm pace to finish

then:
5-3-2 1h press @ 60
2 x 8 goblet squat @ 60
50-25-15-10 2h swing @ 60
suitcase carries

then
Joint mobility

Fri: 9/30/16, recharge, run, kbs

Wake up: 600am

Sleep: 7 hours 

Early AM: 48 degrees, foggy, windy 

Douse x 5 gallons 

Cold plunge in lake 

Joint mobility 

Afternoon:

Long walk in woods at state park w/ family. 

Then:

28 min run 

- sub 6mpm last 2 min 

Then: 

5-3-2 x 1h press @ 60

2 x 8/8 1h row @ 60

Goblet squat drill x 6 reps, 10 slow breaths at bottom each rep @ 60

4 x 10/10 1h swing @ 60

Suitcase carries @ 60

Then: 

Cold plunge in lake 

Comments: 

Up north w/ family for long weekend. Water is very cold. Leaves changing. Quiet weekend at cabin full of rest, recovery, good food, lots of family time and warm fires.

Thur: 9/29/16, recharge, coach,

Wake Up: 500am
Sleep: 10 hours
Weight: 201

Early AM:
Cold shower
Dynamic stretch
Coach private basketball lessons x 2.5 hours

In the PM: 

3-2-1 x 1h press @ 60 

2 x 10/10 1h row @ 60

2 x 8 goblet squat @ 60

4 x 10/10 1h swing @ 60

Wed: 9/28/16, recharge, coach, recovery

Wake Up: 500am
Sleep: 5 hours
Weight: 202

Early AM:
Cold shower
Dynamic stretch
Coach private basketball lessons x 2.5 hours

In the PM:
Take care of sick family.

Comments:
Got the boys to bed early. Went to bed myself at 7pm.

Tue: 9/27/16, recharge, recovery

In the AM:
Cold shower
Joint mobility

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

Comments:
Family has been sick all week. I am starting to come down with a cold so took it easy and had to take care of both boys who are down for the count.

Mon: 9/26/16, Es day 20,

Wake up: 500am

Sleep: 5 hours 

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 90 min

Then:

Coach strength and conditioning class x 90 min

10 min x yoga and joint mobility w/ class 

Then: 

1 x 15 pullups 

3 x 3 back squat @ 225 

5-3-2 x bench press @ 185, 195, 225 (pr)

4 x 5/5 1h swing @ 80 

1 x 25 2h swing @ 80 

Hammer curl 

Tricep push down 

Heavy farmer carries 

In the PM: 

Walked a boatload while marking fields.

Coach baseball team strength and conditioning x 60 min

Sun: 9/25/16, LSD run

Wake up: 800am

Sleep: 5 hours but not all at once

Weight: 203 

In the AM: 

Joint mobility 

Some super slow push-ups 

Then:

40 min run @ LSD pace 

Then: 

Played with 60# kb for a bit 

Sat: 9/24/16, house work

Wake up: 600am

Sleep: 6 hours 

Cold shower 

BSF x 90 min then had to run into work afterwords for a quick bit. 

Then:

Yard work, starting fall cleanup 

Kids are both sick. Pounding vitamin c and drinking water. 

Fri: 9/23/16, recharge, dmpm, int sprints

Wake up: 500am

Sleep: 6 hours 

Weight: 202

Cold shower 

Joint mobility 

Coach 90 min strength and conditioning class 

In the PM: 

1 x 4 laps in excelsior @ sub 6mpm pace 

- splits 1:23, 1:20, 1:22, 1:23

2 x 1 lap (.23 miles) 

- splits: 1:20, 1:19

Then: cool down 

Slow jog 

Relaxed stretch 

Then: a bit later 

5-3-2 x 1h press @ 60 kb 

2 x 8 paused goblet squat @ 60 

4 x 10/10 1h swing @ 60 

Thur: 9/22/16, recover

Busy day, family emergency plus meet the teach event. Swamped day. 

Wed: 9/21/16, dmpm, interval sprints

Wake Up: 400am
Sleep: 5.5 hours
Weight: 203#

Very early AM:
Dynamic stretch
Coach private lesson x 90 min

then:
Coach strength and conditioning class x 90 min

then: immediately after class before busy day starts
10-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullups
2 x 8 dbl kb front squat @ 2 x 45
2 x 10/10 1h swing @ 80
1 x 30 2h swings @ 80

then:
Goblet squat assessment x 2 min @ 45# kb. Went until felt my hips open up.

then:
1 x .46 mile run (2:37, sub 5:40 pace)
4 x .23 mile run (all sub 1:21 (sub 5:40 pace)

Comments:
Getting back into the swing of running. Pace was faster than I thought, volume is definitely not there yet. Focused today on getting a smooth easy stride and controlling breathing.

Tue: 9/20/16, dmpm

Wake Up: 600am (whoa... slept right through all my alarms)
Sleep 7 hours
Weight: 204

In the PM:
Coach private basketball lesson x 60 min

then:
10-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullup (super slow on 5-3-2 with long pauses on hangs)
4 x 5 1h swing @ 80
1 x 30 2h swing @ 80
2 x 5 goblet squat @ 80

then:
test out Dan John 6 min goblet squat assessment. Got through 3 min of holding 45# kb at bottom of goblet squat for 30 sec, pop up, then down and hold for 30 sec then repeat ect... This was awesome. Hard to remember a time my hips and back felt better. Felt limber as a 15 year old gymnast.

then:
Static hold medley (dbl kb waiter hold, rack hold then farmer carry hold)

Comments:
Tmrw starts training for the 2 mile conditioning test.

Mon: 9/19/16, dmpm

Wake up: 430am

Sleep: 6 hours 

Early AM: 

Dynamic stretch 

Coach private basketball lesson x 60 min 

Then: 

Coach team strength and conditioning x 45 min

Then:

8-5-3-2 x dbl kb press @ 2 x 45 

8-5-3-2 x bent over batwing @ 2 x 45 

2 x 5 dbl kb fs @ 2 x 45 

5 x 10/10 1h swing @ 45 

Ring work for shoulder health 

Carries 

In the PM:

Coach baseball team strength and conditioning x 45 min 

Then: 

BSF x 3 hours 

Sun: 9/18/16, recharge, house work

All Day:
Cut and hauled out the rest of the buckthorn forest in the backyard. Sanded and painted the deck stairs we built last weekend. Long day outside. Felt good to just do some good hard manual labor.

Sat: 9/17/16, recharge, work

Cold shower
stretch

Super Soccer Saturday at the school. Worked 12 hour day at the fields. Exhausted afterwords.

Fri: 9/16/15, recharge, coach

In the AM:
Dynamic stretch
Coach private basketball workout x 90 min

then:
Coach strength and conditioning class x 90 min

then:
Played with kbs for a bit

Thur: 9/15/16, recharge, ES Day 19

Cold shower

In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185

2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb fs @ 2 x 45
2 x 6 dhnk pullups
4 x 5/5 1h swings @ 80
4 x 10 2h swings @ 80

hammer curls
tricep extensions

Farmer carries
Stoney stretch

Wed: 9/14/16, recharge

Cold shower
Joint mobility

then:
3 x 5 dbl kb press @ 2 x 45
3 x 10 goblet squat @ 45
3 x 5 dhnk pullup
1 x 30 2h swing @ 80
Carry medley

then:
Coach strength and conditioning class x 90 min

Tue: 9/13/16, recharge, Es day 18

Wake up: 530am

Sleep: 7 hours 

Weight: 206

In the PM:

2 x 5 deadlift @ 275

2 x 5 bench press @ 185

2 x 5 dbl kb front squat @ 2 x 45

1-5-1 dhnk pullup ladder

1 x 25 2h swings @ 80

then:
60 min coaching private basketball lesson

Mon: 9/12/16, ES Day 17

Wake Up: 430am
Sleep: 5 hours

Early AM:
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 50 min (kb's plus Southwood)

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185
2 x 6 dhnk pullups
25,15 x 2h kb swings @ 80

In the PM: 

Coach strength and conditioning for baseball team x 60 min 

Did push-up and pullup ladders with team. Focused teaching on goblet squats, swings and carries. 

In the PM:
BSF x 3 hours

Sun: 9/11/16, recharge, deck building, brush clearing

Wake Up: 700am
Sleep: 5 hours
Weight: 208

Finished up building the deck/porch and then cleared out a small forest of buckthorn on our property. In the sun working for 8-9 hours working with no breaks. Tired, but we accomplished a lot which was exciting.

Sat: 9/10/16, recharge, deck building

Wake Up: 500am
Sleep: 5 hours

Early AM:
BSF x 3 hours

then:
Starting building a deck/porch off the back of our home. All day job.

Fri: 9/9/16, recharge, coach,

Wake up: 430am
Sleep: 6 hours
Weight: 203

Cold shower
Dynamic stretch
Coach private basketball lesson x 90 min

then:
Joint mobility
Coach strength and conditioning class x 90 min

then:
4 year anniversay. Great food, great company and a couple good beers. (Castle Rock Pale Ale)

Thur: 9/8/16, recharge, Es day 16

Wake up: 430am

Sleep: 6 hours 

Weight: 205

Cold shower 

In the PM: 

Coach private lesson x 60 min 

Then:

Mark soccer fields (lots of walking)

Then:

2 x 5 deadlift @ 225 

2 x 5 bench press @ 185 

3-2-1 1h press @ 60 

5 x 5 dhnk pullup 

2 x 5 prying goblet squat @ 60 

4 x 10/10 1h swing @ 60 

Hammer curls 

Rope tricep extensions 

IYT's w/ rings 

Stoney stretch 

Long stretch 

Comments: 

Body is feeling beat up. Easy day tmrw.

Wed: 9/7/16, recharge, coach, ES day 15

Wake Up: 430am
Sleep: 6 hours
Weight: 205

Early AM:
Cold shower

then:
Dynamic stretch
Coach private basketball lesson x 90 min

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 185

1-2 x 1h press @ 60
2 x 5 dhnk pullups
2 x 10 goblet squats @ 60
2 x 40 2h swings @ 60

Paused hammer curl
Rope tricep pushdown
- 2 rounds

IYT's w/ rings
Long stretch w/ rings
Stoney stretch w/ rings

Farmer carry with 60 and 80

In the PM:
House projects and maintenance work.

Comments:
Felt good to get training done early in the morning. Free's up a lot of time later in the day for family and then home maintenance.

Tue: 9/6/16, recharge, ES day 14

Wake up: 430am

Sleep: 6 hours 

Weight: 210 

In the AM:
Cold shower 

In the PM: 

2 x 5 dbl kb press @ 2 x 45 

4 x 5 dhnk pullups 

2 x 5 goblet squat @ 80

4 x 20 2h swings @ 80 

2 x 5 deadlift @ 225 (wow, easy)

2 x 5 bench press @ 185 (amazing how much easier this is)

TYI's w/ rings 

Stoney stretch
 - Both of these felt really good. Will experiment with these a bit more in the future. 

Paused hammer curls 

Rope tricep extensions 

- 2 rounds 

Farmer carry @ 2 x 45

8 x 100 yard springs @ med/fast pace (sub 22 sec / 22 sec rest)

Comments:
Had only coffee and water until dinner time. Felt really refreshed after training session. Farmer carries after arm work feels good on shoulders and elbows. TYI and Stoney stretch will need to be experimented with a bit more but I enjoyed them. Deads and bench are coming along really nicely. Both were extremely easy today. 

Mon: 9/5/16, rest, travel

Sun: 9/4/16, Windows, rest and play

Spent a couple hours changing out storm windows and closing up cabin for the fall. 

Afterwords took a cold plunge in the lake to cool off and then spent the rest of the day playing with my boys and being with family. 

Sat: 9/3/16, dock work

Took out dock. Took 2 hours. I carried all the dock sections so got in a lot of big heavy awkward carries. 

Cooled off with a cold plunge in the lake. Water is very cold. Fall is here. 

Thur/Fri: 9/1-9/2 all school retreat

Drove to northern MN for our all school retreat. Played basketball outside, went swimming, plus a couple long walks in the woods along the lake ridge lines at a fast pace. 

Wed: 8/31/16, recharge, Es day 13

Wake up: 430am

Sleep: 7 hours 

Weight: 204 

Streams in the Desert 

Homiletics (John 2) 

Journal 

Then: 

Coach prove basketball lesson x 60 min

Then: 

Coach S&C class x 90 min 

- lots of sprints w/ students 

In the PM: 

2 x 5 deadlift @ 245 

2 x 5 bench press @ 185 

2 x 5 dbl kb fs @ 2 x 45 

8-6 x slow dhnk pullups 

2 x 25 2h swings @ 80 

Then: cool down 

Marked lines on 2 x soccer fields 

- lots of walking and sunshine 

Tue: 8/30/16, recharge, Es day 12

Wake up: 500am 

Sleep: 6 hours 

Weight: 205 

Cold shower 

In the PM: 

Joint mobility 

2 x 5 deadlift @ 245 

2 x 5 bench press @ 185 

2 x 5 dbl kb fs @ 2 x 45 

2 x 8 slow dhnk pullups 

2 x 30 2h swing @ 80 

Then: 

Coach private lesson x 45 min 

Mon: 8/29/16, recharge, ES Day 11

Wake Up: 430am
Sleep: 6 hours
Weight: 207

Streams in the Desert
Homiletics (John 1)
Journal

then:
Long dynamic stretch
Coach private basketball lesson x 60 min

then:
Joint mobility

2 x 5 deadlift @ 225
10-5-3-2 x 1h press @ 45
2 x 8 paused goblet squat @ 80
3 x 25 2h swing @ 80
10-8 slow dhnk pullup

then:
Coach team S&C x 60 min
 - focus on teaching swing / hinge

Sun: 8/28/16, rest

Sat: 8/27/16, recharge, easy deads

Wake up: 730 

Sleep: 9 hours 

Weight: 207

Cold shower 

Joint mobility 

Foundation drills 

Then: 

1 x 15 deadlift @ 205 (slow w/ constant tension) 

Hammer curls 

Then: 

Walk around soccer fields all day supervising home games.

Fri: 8/26/16, recharge, Es day 10

Wake up: 430am

Sleep: 5.5 hours 

Weight: 206

630am: 

Long dynamic stretch 

Coach private basketball lesson x 90 min

Coach S&C class x 90 min  

- got lots of push-ups and pupp with class 

In the PM: 

5-3-2 deadlift @ 225, 275, 325 (all easy)

2 x 5 bench press @ 185 (perfect weight)

2 x 5 dbl kb front squats @ 2 x 45

3 x 5 super slow dhnk pullups

1 x 30 2h swings @ 80 

Carry medley @ 2 x 45

Comments: 

Deads were super easy. Bench press has never been a strong suit but I am pleased with the small incrimental progress. Chest and back have gotten noticably thicker after 10 days in. 

Thur: 8/25/16, recharge, Es day 9

Wake up: 400am

Sleep: 6 hours 

Weight: 205

430am:

Joint mobility 

Foundation drills 

In the PM:

Coach private basketball lesson x 60 min

Coach private S&C x 60 min 

Then:

2 x 5 deadlift @ 225

2 x 5 bench press @ 185

2 x 5 dbl kb front squat @ 2 x 45

1 x 30 2h swing @ 80

Hammer curls w/ 3 sec squeeze

Rope tricep extensions 

- 2 rounds 

Comments:

Deads absalutely flew up, super easy.

Bench is getting easier. Slowly. 

Need to add more cardiovascular work in.

Wed: 8/24/16, recharge, Es day 8

Wake up: 500am

Sleep: 7 hours
Weight: 205#

In the AM:
Streams in the Desert
Homiletics (John 1)
Journal

then: 

Teach strength and conditioning class x 90 min

In the PM: 

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185

2 x 5 dbl kb front squats @ 2 x 45 

2 x 8 slow dhnk pullups 

1 x 25 2h swings 

Carry medley @ 2 x 45 

Then:

Teach strength and conditioning private workout x 60 min

Comments:
Started job as new strength and conditioning coach at a high school. First day of class went well. Focused on goblet squats, pushups, inverted rows, 2h swings and loaded carries. Kids enjoy the kettlebells. 

Tue: 8/23/16, recharge, Es day 7

Wake up: 430am

Sleep: 5.5 hours 

520am: 

Cold shower 

Joint mobility 

Then:

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185 

2 x 7 dhnk pullups 

1 x 30 2h swing @ 80 

Suitcase carry @ 80

Mon: 8/22/16, recharge, ES Day 6

Wake Up: 400am
Sleep: 5.5 hours
Weight: 209

510am:
Cold shower
Joint mobility

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
2 x 6 dhnk pullup
1 x 30 2h swing @ 80
Farmer carry @ 2 x 45

then:
Streams in the Desert

Homiletics (John 1:1-5)

Journal 

In the afternoon: lunch break 

Joint mobility 

2 x 5 dbl kb press @ 2 x 45 

Farmer carry 

2 x 5 dbl kb front squat @ 2 x 45 

Farmer carry 

2 x 5 bent over batwing row @ 2 x 45

Farmer carry 

2 x (50-25-15-10) 1h swing @ 45 

6 x 100 yard sprint 

Comments: 

Snuck in a quick one at lunch to break up long day.

Sun: 8/21/16, recharge

630am:

Beautiful cool crisp morning with mist rising over the lake. Took a cold plunge then did my joint mobility and stretching excercises on the dock. Water was cool so I swam around for a bit.

then:
Slalom ski

Comments:
Nutrition not good. Feel like garbage. Very lethargic. 

Sat: 8/20/16, recharge and recovery

In the AM:

20 min run @ easy pace 

20 min walk @ fast pace 

Then:

Cold swim 

Comments:

Nutrition hasn't been very good this weekend but I feel good and have caught up on some sleep. Deadlifting every day makes me super hungry. 

Fri: 8/19/16, recharge, ES Day 5

600am:
Cold shower
Joint mobility
Upper body band work

then:
25 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushups/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 225
4 x 5 dhnk pullups (alternated wide grip and narrow grip)
1 x 30 2h swings @ 80
Farmer carry @ 2 x 45

then: cool down
Hammer curls w/ 3 sec pause at top
Rope tricep pushdowns
- 2 rounds

Foundation drills
Upper body band work

Comments:
205# (leaning out, always hungry)

Thur: 8/18/16, recharge, ES day 4

530am:
Joint mobility

then:
25 x 2h swings @ 45
8 x goblet squats w/ 1 sec pause @ 45
5-1 pushup/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225 (easy)
2 x 5 bench press @ 155 (easy)
4 x 5 dhnk pullups
1 x 30 2h swings @ 80

then:
Long dynamic stretch
Coach 90 min private basketball lesson

Comments:
Body feels good. A little tired from early mornings. Got to bed late.

Wed: 8/17/16, recharge, ES Day 3

500am:
Cold shower
Joint mobility

then:
5/5 x 1h snatch @ 45
8 x goblet squats w/ pause @ 45
15 x ctd pushups
- 2 rounds

then:
5-3-2 deadlift @ 225, 275, 315 (easy)
5-3-2 bench press @ 155, 185, 205 (easy)
1 x 14 dhnk pullup
1 x 30 2h swings @ 80
Waiter walks @ 45

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

Comments:
206#
Body feels so much better when doing easy strength. No soreness or stiffness waking up in the morning. Feel healthy and strong.

Tue: 8/16/16, recharge, ES

500am:
Cold shower
Joint mobility

then:
30 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushup/flr ladder
Carry variations (waiter, rack, suitcase)
- 3 rounds

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
4 x 6 dhnk pullups
1 x 30 2h swings @ 80
Farmer carry @ 2 x 45

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

In the PM:
Dedicated family time.

Comments:
206#

Mon: 8/15/16, recharge, ES

500am:
Cold shower
Joint mobility

then:
25 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushup/flr ladder
Carry variation (suitcase, rack, waiter)

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
4 x 5 dhnk pullups
1 x 35 2h swings @ 80
Farmer carries @ 2 x 45

then:
hammer curls w/ 3 sec squeeze
tricep extensions

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

In the PM:
Grilled and played outside with family.

Comments:
Schedule is getting absolutely swamped again so workouts will have to take place prior to 630 am if they are going to get done. Easy strength type workouts really wakes me up and allows me to feel energized and ready to go. I don't get food until noon so I will be moving back in this direction. Early morning workouts are really nice as well because I can then focus on my family in the PM and not worry about getting a training session in.

Sun: 8/14/16, rest

Rest. Spent a lot of the day in the lake and with the family.

Sat: 8/13/16, recharge, kbs

Early AM:

Cold plunge in lake 

Joint mobility 

Foundation drills 

Then:

30 x pullups (20 x Chins, 10 x commando)

10-8-6-4-2-1 push-up/FLR ladder 

2 x (5-1) push-up/FLR ladder

In the PM:
3-2-1 1h press @ 60
2 x 5 goblet squat @ 60
180 x 2h swings @ 60
Suitcase carries

Fri: 8/12/16, lower, coaching

530am: 

Cold shower 

Then:

50-25-15 x 2h swings @ 45

3 x 5 prying goblet squat @ 45 

3 x (5-1) push-up/FLR ladder

Then: 

Back squat:

1 x 10 @ bar 

1 x 5 @ 135 

1 x 5 @ 185

1 x 5 @ 205 

1 x 10 @ 225 

Then:

5 x dbl kb front squat @ 2 x 45 to warm up movement

8 x dbl kb front squat @ 2 x 45 

Long hallway farmer carry @ 2 x 45 

- 4 rounds 

Then: cool down 

3 x 5 dhnk pullups w/ walking in between each set 

Then:

Long dynamic stretch 

Coach private basketball lesson x 90 min

Comments: 

206#

Thur: 8/11/16, upper, sprints

530am: 

Cold shower 

Then: 

Upper body band work 

Then: 

Bench press:

1 x 20 @ bar 

5 x 135

5 x 155 

9 x 175 

Then: 

5 x 5 dhnk pullups 

Then: 

10 x bench press @ 95 

10 x inverted rows 

- 5 rounds 

Then: 

Hammer curls w/ 3 sec squeeze at top @ 35

Tricep extension 

Then: cool down 

Upper body band work 

Then:

Long dynamic stretch 

Coach private lesson x 90 min 

In the PM: 

8 x 100 yard sprints on soccer field 

Then: 

2 x 5 dbl kb press @ 2 x 45 

2 x 5 Goblet squat @ 80

6 x 10 2h swing @ 80 

3 x (6-1) dhnk pullup ladder 

4 x 5-1 push-up/FLR ladder 

Comments: 

Good balanced session. 

Wed: 8/10/16, recovery, coaching, kbs

Early AM:
Cold shower
5 min run outside on soccer fields
Joint mobility

then:
Coach private lesson x 90 min

In the PM:
Re-organize weightroom that I will be teaching in x 60 min (lots of loaded carries!)

then:
Joint mobility
OH squats and shoulder dislocates @ PVC

1-5-5-1 1h press ladder @ 45
1-5-5-1 dbl kb front squat @ 2 x 45
1-13 2h swing ladder @ 45
Carry medley @ 2 x 45

then: cool down
5 min run on soccer field

Comments:
First day on new job at school. Got office lined up, weightroom mostly organized. Went outside w/ one of my players and worked with the kettlebells. He is a strong kid and we had a really good time. Lots of "I go, you go" work with chatting and enjoying the outdoors in between.

Tue: 8/9/16, hard lower body

In the PM: 

Deadlift:

5 x 135

5 x 185 

5 x 225 

5 x 275 

7 x 315 

5 x dhnk pullup 

15 x 2h swings @ 60 

- done between each deadlift set 

10 x 1 deadlift @ 225 

- form / speed work 

Then:

4 x 20 2h swing @ 80

4 x 8 goblet squat @ 60 

Suitcase carry @ 60

Then:

5 x Man U sprints 

- 100 yard sprint in < 20 sec, jog back 100 yard, start next 100 yard sprint on the 1 min mark. So 20 sec work, 40 sec active recovery. 

Mon: 8/8/16, hard upper body

Early AM:

Cold shower 

In the PM: 

Military press: 

5 x 95

5 x 105 

10 x 115 

10-9-8-7 @ 95 

50 x dhnk pullups 

5 x 10 perfect push-ups (every 30 sec)

Hammer curls w/ 3 sec squeeze at top 

Rope tricep extensions 

- 3 rounds 

Then: conditioning 

8 x 100 yard striders 

Carry medley w/ 45 kb (both sides)

Sunday: 8/7/16, rest

Rest day.

Long slalom waterski this morning and got 5 people up skiing at once this afternoon. Grip and legs were pretty tired afterwords.

Spent the rest of the day with the family. Focus on no phone, uninterrupted time and attention with them.

Sat: 8/6/16, douse, run, kbs

Early AM:

Douse 2 x 5 gallons 

Power breathing x 3 

Joint mobility 

Foundation drills 

Then:

30 min run @ easy pace 

Then: a bit later 

5-3-2 1h press @ 60

4 x 10/10 1h swings @ 60

2 x 10 goblet squats @ 60

Farmer carries w/ 60 and 80 

Then: cool down 

Relaxed stretching then jumped in the lake.

Comments:

Had some cereal for breakfast. Didn't feel great having a lot of milk that early in the day. I know this but I always feel better and more productive with no breakfast at all. 

Fri: 8/5/16, ES, kbs, run

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

Then:

10-5 x deadlift @ 205

In the afternoon: 

8 x 5/5 1h swings @ 80 

1 x 5/5 1h jerk @ 80 

1 x 2/2 1h press @ 80 

3-2-1 x 1h press @ 60 

4 x 5 goblet squat @ 80 

Then:

30 min run @ easy pace 

Then: cool down 

Relaxed stretching then jumped in the lake. 

Comments: 

Best feeling run in years. Legs felt light, breathing not labored at all, super relaxed when finished. 

Thur: 8/4/16, recharge, Es, kbs

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155 

32 x pullups (ladders) 

Then: outside on soccer field 

Joint mobility 

Foundation drills 

200 x 2h swings @ 60 

3-2-1 x 1h press @ 60 

2 x 10 goblet squat @ 60 

2 x 5 fat bar dhnk pullups 

6 x 100 yard striders @ < 20 sec 

Suitcase carried 60 kb from car to field and back when finished. 

Then:

Private coaching strength work x 60 min

Then: 

Framed in walls, Sheetrock, mudd tape and rip up flooring at friends new home.

Wed: 8/3/16, recharge

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

Teaching boy how to swim and much needed family night. 

Tue: 8/2/16, easy strength, sprints, recovery run

Early AM:
Cold shower
Joint mobility (quick)

In the afternoon:
Journal
Streams in the Desert
Bible reading (Isaiah 49)

In the PM:

Joint mobility 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155

50 x pullups

- 1 x 11 perfect dead hang to start

250 x 2h swings @ 45

FLR hold

Upper body band work

Then: outside on soccer field 

8 x 100 yard striders 

- all < 20 sec 

Then: cool down 

Relaxed stretch

Yoga x 5 min

Later in the PM:
1 x 30 perfect chest to deck pushups
1 x 55 2h swings @ 60
20 min run @ recovery pace 

Comments:
House work: cleaned iron stains on bathroom tile and grout.

Pullups: Can do 11 absolutely perfect deadhang non kip pullups pretty easily
Pushups: Can do 30 chest to deck perfect form pushups. Assume max is around 40
Deadlift: 225 for 2 sets of 5 is perfect weight to accumulate volume throughout the month.
Run: Will improve when chest cold and cough leave.

Monday: 8/1/16, interval sprints

Early AM:
Journal
Devotion
Bible reading

In the PM:

5 min run @ easy pace 

4 x .23 mile run 

- 1:20, 1:17, 1:16, 1:15

- 1 min rest between sprints 

5 min run @ easy pace

Later in the PM:
1 x 25 strict pushups (easy)

Got oil changed in car, filled up with gas, windshield wipers and air filter changed. 

Comments: 

Running: Sprints felt well. All done at well under 6 min per mile pace.

Home Maintenance: Got oil changed in car, filled up with gas, windshield wipers and air filter changed.

Pushups: 1 x 25 was super easy. Used as a small gauge to see where I stood.