Mon: 3/27/17, Shooting, sprints

Early AM:
Cold shower
Joint mobility
Foundation drills
Did a couple super slow pushups

In the PM:
30 min x Steve Nash shooting drill (went hard, really good sweat)

then:
3 x 22 sprints on basketball court (EMOTM)

then:
Band stretch

Sun: 3/26/17, family day

Complete family day. Spent time with the boys outside running around. My 3 year old starting to enjoy doing pushups and joint mobility with me in the mornings which is pretty fun.

Sat: 3/25/17, dmpm, spring cleaning

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
5-3-2 x 1h press @ 60
2 x 10/10 1h row @ 60
2 x 10 goblet squat @ 60
4 x 10/10 1h swing @ 60
Suitcase carry a little bit each hand

then:
Spent the rest of the day spring cleaning. Felt good to get yard and home organized.

Fri: 3/24/17, dmpm, shooting

In the PM:
15 min x Steve Nash continuous shooting drill

then:
2 x 8 dbl kb press @ 2 x 45's
2 x 8 dbl kb front squat @ 2 x 45's
2 x 8 dbl kb bent over row w/ squeeze @ 2 x 45
2 x 20 2h swings @ 80
Farmer carries down hallway and back @ 2 x 60's

Later in the PM:
Did some yoga, joint mobility and light cals before bed.

Thur: 3/23/17, dmpm, sprints

Over lunch: 

5-3-2 x dbl kb press @ 2 x 60 

10-8-6 x dbl kb bent over row @ 2 x 60 

2 x 5 dbl kb front squat @ 2 x 60 

2 x 40 2h swings @ 60 

Farmer carry holds 

In the PM: 

Coach strength and conditioning class x 90 min 

- Played soccer/basketball with class so got in a lot of extra fun sprint work in for 15 min. 

Planning on getting some stretching/yoga and cals in tonight before bed. 

Wed: 3/22/17, dmpm, shooting

In the PM:
15 min x Steve Nash shooting drill

then:
10-5-3-2 x dbl kb press @ 2 x 45's
10-8-6-4 x inverted row
10-5-3-2 x dbl kb front squat @ 2 x 45's
2 x 30 2h swings @ 60
Farmer carry @ 2 x 60's

later in the PM:
Spent evening doing house projects with the family

Tue: 3/21/17, DMPM, sprints

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

then:
3 x 3 dbl kb press @ 2 x 60's
3 x 3 weighted pullup @ bw + 30
2 x 5 dbl kb front squat @ 2 x 60's
2 x 20 2h swings @ 80
Farmer carried down hallway and back @ 2 x 60's

then:
Sprint work on the basketball court

then:
Worked with a gymnast in the weightroom and she helped me with cartwheels and handstands.

40 Day Workout - Review (22 days)

Finished up 22 days of the 40 day workout. Here are some observations:

Starting weight: 204
Ending weight: 196
Nutrition:
- Fast all day until dinner then eat whatever I wanted in whatever quantities I wanted. If I got super hungry during the day I would have a handful or two of goldfish or pretzels.
- Not as much water as I originally planned.
- Got sick at day 20 or so so life took a turn with family and work ect... Have been trying to decrease coffee intake throughout the time. Feel much better with less ups and downs when I only drink tea.

Strength:
- Deadlift: Lifted 225 on all days and about 2-3 weeks in was able to hit a double bw deadlift @ 405.
- Bench Press: Hit 235 for a single. Never went above 155 for bench press in training.
- Weighted Pullups: Got a pullup with the 80# kettlebell which is a lifetime PR. 3x3 was typical reps and sets and standard weight was 30# kb attached to waist. Had some MAPS elbow issues halfway through.
- Swings were just standard 1 x 20-30 reps with 80# kb. Switched up to 4 x 10/10 with the 60 halfway through to get a little different look.

Comments:
Overall pretty pleased. I think I could have used 205 and really made the deadlifts easy and made the same progress. Bench press weight was perfect. The same repetitive movement patters of benching and weighted pullups made my right elbow flare up a bit. I think I really need to get some focused work in on horizontal pulls instead of just vertical pulls

I say it all the time but I need to cut out all the crap in my diet and drink more water. Whenever I do, I feel so much better.

Mon: 3/20/17, dmpm, shooting

Early AM:
Coach private basketball lesson x 60 min

in the PM:
Coach strength and conditioning class x 60 min

then:
15 min x Steve Nash shooting drill

then:
5-4-3-2-1 x dhnk pullup ladder
5-3-2 x 1h press @ 60
5-4-3-2-1 x dbl kb front squat @ 2 x 60
2 x 20 2h swings @ 80

humane burpee
15 x 2h swings @ 60
5 x goblet squats @ 60
walk out into 10 perfect pushups
- 3 rounds

then:
1 x weighted pullup @ bw + 80# just for fun. PR

upper body band work

Sat: 3/18 - Sun: 3/19, up north, stretching, recovery

Spent weekend up north with family. Lots of time outside and getting caught up on things.

Got some kb play in with the 60# kb

Fri: 3/17/17, shooting

In the PM:
25 min x Steve Nash shooting drill

then:
Relaxed stretching

then:
Played with the 60# kb for a while

Thur: 3/16/17, 40 day workout day 22

In the AM:
Cold shower
Joint mobility
Foundation drills

in the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 175
3 x 5 bent over batwing rows @ 2 x 45
1 x 40 2h swings @ 60
Carries @ 60

then:
Coach strength and conditioning class x 90 min

then: later
Worked 1 on 1 with one a gymnist. Olympic level before she got burned out. Had a lot of fun teaching her the basic human movements.

then: on my own before bed
DMPM
pushups
goblet squats
swings

Wed: 3/15/17, 40 day workout day 21

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
Steve Nash shooting drill x 12 min

then:
Coach private basketball lesson x 60 min

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 3 weighted pullups @ bw + 30
3 x 10/10 1h swings @ 60
1 x 25 2h swings @ 60 (smooth and steady)
2 x 5 goblet squats @ 60 to loosen up hips
Farmer carry @ 2 x 60

upper body band work to cool off.

All above done before 730am.

then: during quick lunch break
1-60# kb
Practice C&J and Snatch and then finished up with some goblet squats and 2h swings to loosen up back from sitting.

Tue: 3/14/17, 40 day workout 20

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

then:
2 x 5 deadlift @ 225
2 x  5 bench press @ 155
3 x 3 fatbar weighted pullups @ bw + 30
3 x 10/10 1h swings @ 60

2-60# kbs
2 x dbl kb cleans
1 x dbl kb press
3 x dbl kb front squats
- 3 rounds

then:
Dbl kb OH hold
Dbl kb rack hold
Dbl kb farmer carry hold

then:
Upper body band work
10 min of yoga and breathing exercises

Before bed:
Yoga and joint mobility with my wife.

Mon: 3/13/17, 40 day workout day 19

Early AM:
Cold shower
Dynamic stretch
Coach private basketball lesson x 90 min

in the afternoon over lunch:
15 min x Steve Nash shooting drill

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 3 weighted chinups @ bw + 45
2 x 10/10 1h swings @ 60

then:
1 x 22 sec sprint EMOTM x 5 rounds (22 = 2 x down and backs on basketball court)

In the PM:
Coach strength and conditioning class x 45 min (variation of Dan's Big 55 workout with bw exercises and kb's, students loved it)

then:
Shovel snow and did some plumbing work at the house.

Sun: 3/12/17, recovery

Early AM:
Cold shower
Joint mobility
Foundation drills

In the afternoon:
Hot tub
Sauna

Finished up with a cold shower.

Comments:
Basketball season is finished so tried to really catch up with family time. Feel well rested after the weekend.

Sat: 3/11/17, kbs, recover

In the AM:
Cold shower
Joint mobility
Foundation drills

then:
3 x 3 1h press @ 60
2 x 10/10 1h row @ 60 (hand support)
2 x 10 goblet squat @ 60
4 x 10/10 1h swing @ 60

then:
Some light yoga

Fri: 3/10/17, 40 day workout 18

In the PM:
Joint mobility

2 x 5 deadlift @ 225
2 x 5 bench press @ 155
3 x 3 weighted chinups @ bw + 45
4 x 10/10 1h swings @ 60
Quick suitcase carry @ 80

then:
30 min x Steve Nash shooting drill

Thur: 3/9/17, 40 day workout day 17

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

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155 (easy)
3 x 3 weighted chinups @ bw + 45
1 x 25 2h swings @ 80
Farmer carry @ 2 x 75's
Upper body band work

Quick joint mobility routine to cool off.

then: later in the PM
Coach section basketball game x 4 hours (set up, take down ect...)

Comments:
Still don't feel as solid or crisp as before I was sick. After approx 10 days off "base" just feels wobbly. Not nearly as tense and sharp as before. I hate back squats but feel that I should probably put them back in for deadlifts as that is what my students are focusing on right now. Something to think about. Starting super light and really slowly building up.

Wed: 3/8/17, 40 day workout 16

In the PM: 

2 x 5 deadlift @ 225 

2 x 5 bench press @ 155 

3 x 3 weighted pullups @ bw + 30 

1 x 25 2h swings @ 80 

Carry medley @ 2 x 45's 

Suitcase carry @ 80 

Yoga and breathing x 15 min 

Upper body band work 

then: 

5 x 22's (2 x down and backs in 22 sec, EMOTM)

then: 

Coach basketball practice x 90 min 

- Sections start tomorrow. Survive and advance. If not, then done and more free time)

My own post from DaveDraper Forum (worked so well, I stopped doing it)

Here is what I found works after reviewing my training log: 

Weekly minimum effective dose: 
Push: 
Push-ups done as 10-8-6-4-2-1 push-up/FLR ladder: 155 reps 
And: 
1h kb press w/ 45# kb: 75 reps 

Pull: 
Dead hand no kip pullups: 100 reps

Squat:
Goblet squat: 50-70 reps @ 80#kb 

Hinge: 
2h swing: 150 reps @ 80# kb 
Or:
1h swing: 400 reps @ 45# kb 

Loaded carry: 
Farmer carry: just doing a farmer carry every workout w/ 80#kb makes a huge difference. I have no idea on distance I just grab and go.

Ab wheel rollout: 
50-75 reps per week 

I typically end up training 5 days per week and workouts rarely if ever last longer than 20 min. I wish I had more time to train but my schedule w/ coaching, kids, work will not allow it. I sit at 6'2 and 205lbs. I have found that if I do the following at least 5 days per week I am absalutely strong enough and athletic enough to do any task or play any sport.

In the AM:
Joint mobility 
Some foundation drills for my lower back 
10-8-6-4-2-1 push-up/FLR ladder 
(This is done immediately upon waking in the morning and takes approx 10-15 min)

Then: in the PM
10/10 , 5/5 1h press @ 45# kb
2 x 5 goblet squat w/ pause at bottom @ 80# kb
10, 5, 5 dead hang, slow pullups 
1 x 30 2h swings @ 80# kb (snappy and powerful)
Farmer carry @ 80# 
1 x 10-15 ab wheel rollouts w/ pause at bottom. 
(This is done after work and takes approx 15-20 min)

I'll add in some sprint work or a 20-30 min run maybe 2-3 times per week if my schedule allows more time and I'm good for anything and most of the time in much better shape and condition than the high school boys I coach and work with. 

Key for me is consistency. Do a little bit each day, hit all basic movements, never go to failure, do lots of joint mobility and make sure I can get in a training session in under 20 min.

Tue: 2/28/17 - Tue: 2/8/17 - Sick , recover,

Family was sick with flu so taking care of them on top of juggling work and coaching. I then got sick and was out for a couple days.

Spent a lot of time going over trying to re-work my morning and evening routines in order to maximize my productivity and effectiveness throughout the day ect...

Got in cold showers, joint mobility, some yoga and breathing practice and lots of walking while coaching during the break and it has done my body and mind well.

Life has been swamped lately with multiple jobs, coaching and family and this was a forced, yet needed break. Back at it tmrw to finish up the 40 day program.

Mon: 2/27/17, 40 day workout 15

Wake Up: 400am
Sleep: 7 hours
Weight: 198

Cold shower
Coach basketball practice x 90 min (lots of walking)

Gave brief leadership seminar at high school during the afternoon.

2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 5 weighted pullups @ bw + 30
1 x 25 2h swings
Farmer carry