Mon, Nov 20th, 2017 - Jailhouse strong legs, coaching

Early AM:
Coach basketball 90 min

In the PM:
5 goblet squats @ 45
10 swings @ 45
10 pushups
 - 2 rounds

Back Squat
1 x 10 @ bar
1 x 5 @ 135
2 x 5 @ 225

5 goblet squats @ 60
10 swings @ 60
10 pushups
 - 3 rounds

5 min continuous bodyweight squats

then:
Coaching x 120 min

Friday Nov 17th - Sunday, Nov 19th 2017 - Recovery

Still fighting a bad cold so rest and recovery. Still active but tried to spend some quality time with the family before hoops starts.

Thur: Nov 16th, 2017, Jailhouse Strong Push

In the PM:

1) Bench Press:
1 x 10 @ bar
1 x 5 @ 135
1 x 3 @ 185
5 x 2 @ 205 (85%)
1 x r/p (5-2-2)

2) Wide Grip pullup:
6 x 5 dhnk

3) DB Bench Press:
2 x 8 @ 60's

4) Juarez Valley Pushups
20-1-19-2-18-3 ect.... down to 11-10 (yuck...... 210 total, approx 14 min)

5) Banded tricep pushdowns
a boatload (huge pump)

6) Cool down
4 x 120 yard sprints
1 x 400m farmer carry @ 45# kbs

Wed: Nov 15th, 2017, Recharge Day

In the PM:

5 x goblet squats @ 45
15 x swings @ 45
10 x pushups
5 x pullups
 - 3 rounds

4 x 120 yard sprints

80m heavy tire flip

Brief yoga and joint mobility to cool down

Comments:
Felt really good after this workout. Body getting a little used to the volume of the Josh Bryant stuff so soreness is not as bad as first couple days.

Tue: Nov 14th, 2017, Jailhouse Strong Back

In the PM:

Warm up:
5 x goblet squat @ 45
15 x swing @ 45
10 x pushup
 - 3 rounds done quickly

1) Snatch Grip rack pulls
5 x 6 @ 275 w/ straps

2) Chinups
50 total reps, done throughout the workout in between sets

4) Deadstop hand supported rows
3 x 8/8 @ 75#

5) Juarez Valley Deads
6,1,5,2,4,3 @ 225 w/ 50 jump rope in between each rung

6) Guns
3 sec paused hammer curls w/ squeeze
Banded tricep pushdowns

7) Defranco's plate core complex
2 rounds done in a row w/ 45# kb

Mon: November 13th, 2017, Jailhouse Strong Shoulders/Upper

During Lunch:

1) Military Press:
1 x 10 @ bar
1 x 3 @ 95
1 x R/P @ 105 (8-5-4)
2:30 break
1 x R/P @ 95 (9-5-5)

2) Bar Dips:
4 x 6 (still getting used to these, pretty weak)

3) 1h KB press:
4 x 6/6 @ 45#

4) Shoulder Pre-hab work
10 x front raises
10 x lat raises
10 x reverse flys
 - 2 rounds non stop w/ 10's

5) Guns
Tricep pushdowns
Heavy hammer curls
 - 2 rounds

Comment:
Weighed in @ 212# so a 5# increase from last week. Eating much more than the past couple years. Feels good to just eat instead of fasting until every evening. Body immediatly filled out. Sister walked in after last week and said "whoa...." which is a good sign. Wife immediatly noticed increase as well probably just from increase in calories.

Sat: Nov 11th, 2017 and Sunday, Nov 12th, 2017, recovery

Spent both days with my sons while wifey at work.

Got in a cold shower, joint mobility and some light yoga. Body is super super sore on top of having a bad cold.

Fri: Nov 10th, 2017 Jailhouse Strong Lower Body

Week 1, Day 2

In the AM:
Long hot shower
Quiet time

During lunch:

1) Back Squat
1 x 10 @ bar
1 x 5 @ 135
6 x 3 @ 225 (approx 80%)

2) Dbl KB Front squat:
2 x 8 @ 60's

3) Farmer Carries:
Long walk with 2 x 60's

4) Upper body band work:
30 x pull-aparts
15 x shoulder dislocates
30 x hammer curl
50 x tricep extensions

In the PM:
1) Juarez Valley Squat and carry ladders
20,1,19,2,18,3 ect all the way to 11,10 w/ farmer carry in between

2) Box Sled pushes
10 x 30m (length of high school basketball court)

Thursday Nov 9th, 2017 Jailhouse Strong - Upper, Push

In the AM:
Quiet time
Joint mobility
Cold shower

In the PM:

Warm Up:
2 x 10 front raise @ 2 x 15's
2 x 10 lat raise @ 2 x 15's
2 x 10 shoulder dislocate @ PVC

then:
1) Bench Press:
5 x 3 @ 185 (80%)
1 x R/P set @ 185 (80%) (8-4-2)

2) DB Bench Press:
1 x 10 @ 60's
2 x 7 @ 60's

3) DB Flyes:
3 x 15 w/ 25's

4) Rope Tricep Extension:
3 x 15
1 x 12

5) Wide Grip Pullup:
3 x 6

6) Juarez Valley Pushup Ladder
20 pushups
farmer carry 2 x 60's across weightroom
1 pushup
farmer carry
19 pushups
farmer carry 
2 pushups
ect ect ect down to 15-5 before had an athlete drop a weight on his foot, break his toe and had to be rushed to emergency room.

Comments:
Super pump during pushups from tricep extensions, made the pushups extremely difficult. Pretty fun workout all together. Goal will be to go through 2 4 week blocks and gain some mass. Current weight is at 207 and goal will be 220 and able to still move and be athletic.

Switching up logging for a bit... Pen and Paper logs to try it out.

Moving to a pen and paper journal here for a bit.

Have 2 little notebooks that I carry around with me every day. One will be used to track daily project lists and notes/thoughts that I accumulate throughout the day. The 2nd will be training, sleep and really trying to dial in my nutrition with a detailed food log. So far I am 4 days in and am finding it really easy and enjoyable.

Wed: 3/29 - Sun: 4/2 - Family Flu Bug

24 hour flu going through family again. Youngest son had it Tue / Wed, oldest son had it Thur / Fri, I came down with it yesterday. Feel like death and sick to stomach.

Tue: 3/28/17, recovery

Early AM:
Cold shower
Joint mobility
Foundation drills
Continued to teach my son how to do some pushups and squats.

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

Mon: 2/27/17, Leadership Talk

A lot of information taken Mark Divine. 

Lead from the front

a.       Be able to perform the basic task you are asking others to perform at some level of skill. If task is overly complex, at a minimum the leader needs to understand the requirements and challenges and be able to communicate them.

b.      You simply cannot ask your team to do things you are not willing to do yourself. You don’t have to be the best at everything but you have to be willing to do your best.

2)      Lead with the heart

a.       Don’t be in it for yourself. You must actually care about your teammates and co-workers.

3)      Lead with vision

a.       Nothing squashes team spirit quicker than an uninspired leader with no vision on how to be successful or give forth their best effort.

4)      Lead with risk

a.       Allow your team to take risks and share that risk with your team. You must be the first out the door on a jump and first to take that risk. Your team has to come with you. You cannot hide behind paperwork and task from the rear. You also cannot do it all on your own.

5)      Lead with humility

a.       A big ego is a big turnoff. Be humble and self-aware of your limitations.

GOAL: Develop a culture of hard work, integrity and mutual respect. Just because it is hard, doesn’t mean it cannot be fun.

Morning Ritual:

-          Wake up

-          Glass of water (hydrating brain)

-          Stretch – get blood moving

-          Daily quiet time (start day with the Lord)

-          Review big picture goals

-          Go over your daily schedule (from night before)

Evening Ritual:

-          Brief overview of the day

-          Top 3 successes

-          What didn’t get done? Why?

-          On or off? Why? Nutrition? Hydration? Stress? Unanticipated meetings ect?

-          Review big picture goals

-          Plan the next day 

Sun: 2/26/17, Recovery

Early AM:
Cold shower
Joint mobility
Foundation drills
5-1 slow perfect pushup / pupp ladder

then: later
Yoga sequences
60 min walk w/ family

Sat: 2/25/17, Recovery

Early AM:
Cold shower
Joint mobility
Foundation drills

then: later
Yoga sequences

Fri: 2/24/17, 40 day workout day 14

Weight: 196

In the PM
Joint mobility
2h swings @ 60
Goblet squats @ 60
Pushups

then:
6 x 1 deadlift @ 225, 245, 275, 315, 375, 405 (dbl bw)
6 x 1 bench press @ 135, 155, 185, 205, 225, 235 (haven't hit this in years)
3-2-1-1 weighted pullup @ bw + 30, 45, 60, 80 (missed 80 by 1 inch, couldnt get chin over bar)
1 x 25 2h swings @ 60
Farmer carry @ 2 x 45

then:
Coach basketball x 90 min

Comments:
- 375 flew up on deadlift. 405 was a grind and form was not good. Back is sore. Should have just stopped at 375. Surprised at how easy that went up.
- 235 is heavyest that I have gone in years. Felt good.
- Missed weighted pullup by litteraly an inch. Got chin right under the bar and then just could not get it that list bit over bar. It will come soon though. 60# kb flew up. Super easy.

Thur: 2/23/17, 30 day workout day 13

In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
5-3-2 weighted pullup @ bw + 30
4 x 10/10 1h swings @ 60
farmer carry

then:
Coach basketball practice x 90 min

Wed: 2/22/17, 40 day workout 12

Wake Up: 600am

Sleep: 6 hours 

Weight: 197 

Cold shower

Joint mobility 

then: 

Devotion

Bible reading 

Homiletics 

In the PM: 

2 x 5 deadlift @ 225 

2 x 5 bench press @ 155 

5-3-2 x weighted pullup @ bw + 30 

4 x 10/10 1h swings @ 60 

Long farmer carry @ 45's 

Upper body band work 

then: 

Coach basketball practice x 90 min 

Tue: 2/21/17, 40 day workout 11, yoga

In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 5 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Carry medley @ 2 x 45's

then:
25 min x yoga and breath work

then:
Coach gameday (home) x whole night.

Mon: 2/20/17, Recover, Catch up on work day

Early AM: 

Coach basketball practice x 90 min 

Afternoon: 

10 min x hot tub 

20 min x Finnish sauna (alternating sauna and cold showers) 

Breathing exercises and stretches 

In the PM: 

Seminar on Personal Quiet time x 60 min (Taught by my dad)

then:
BSF x 120 min 

Notes: 

Spent some time trying to get a morning and evening routine to increase productivity. I will experiment for a while and and then dial it in for consistency. 

Working with something to entail: 

- Cold water tempering 

- Joint mobility and yoga 

- Personal Quiet time (devotions, bible reading and journal) 

at the end of every night: 

- Quick review of day, successes, failures ect.. 

- Why were successes successful and why were failures a failure? (write down) 

- End on a positive note - what are 3 top things I accomplished today. 

Something along these lines... 

Mon: 2/20/17, Mark Divine Morning Rituals (Productivity)

THE MARK DIVINE BLOG: FIVE MORNING RITUALS TO KEEP YOU PRODUCTIVE ALL DAY


In my last two posts, I have been discussing my new book, Kokoro Yoga, and the program Catherine Divine and I are launching by the same name. One of the key strategies of Kokoro yoga is the integration of physical, mental, emotional, intuitional and spiritual training. Every strategy has a series of tactics used to accomplish success, and one of my favorite tactics to integrate is the morning ritual.

As an active Navy SEAL, my daily battle rhythm was dictated by the mission my team was preparing for or conducting. No matter the mission, the one thing that was always a part of our morning routine was team physical training or PT. That training, an invigorating (to say the least!) combination of full-body calisthenics, running, swimming and an obstacle course, provided a power-packed morning ritual for myself and my team as a whole. Starting my day with a highly-charged, functional fitness workout, just like in the SEALs, is a habitual routine that I have carried into my professional life after military service. But the way I do that routine now and how I teach it in Kokoro Yoga is somewhat uncommon.

My experience in the SEALs taught me that how you train is equally important as to whether you actually train. Many people struggle daily with “whether” to train. As a SEAL I have that covered—it’s on automatic pilot. Rather, my team and I now spend considerable time experimenting with “how” to train, to use that time not only to strengthen the body but also strengthen the mind and emotional resiliency—all within one session.

In the SEALs, character development—both as a team and as individuals—is conducted through a fierce and relentless exercise regimen. At the individual level, I continually strive to develop my character through my morning ritual training, cultivating traits such as:
Competitiveness in a cooperative way
Mental agility, focus, and accuracy of thought
Emotional resiliency and confidence
Durability and a warrior’s non-quitting spirit

I would characterize morning ritual as “integrated warrior development.” Though it changes a bit daily, for variety and to meet my objectives for the day, the basic building blocks remain the same.

Here is what a typical morning for me looks like:
Wake up at dawn and before even opening my eyes, I begin my positivity process
Get out of bed to drink a glass of fresh water and do some forward bends with deep, diaphragmatic breathing
Next, I review my personal ethos to ground my inner domain in the important things, and box breathe for 5 to 20 minutes (a core practice I teach my students).
To cap off this stage of the morning routine, I visualize my day by “dirt diving” it to set things on the right path. I also picture a “future version” of myself to sow the SEALFIT goal-actualization process.
Finally,I have a cup of coffee with coconut oil and butter, and head into my workplace where I crank out my 90-minute SEALFIT Operator Workout of the Day (OPWOD) either alone or with my teammates.

This routine may sound extensive to you, but it has led me to an incredible level of integrative health and functional fitness at 52 where I can routinely outperform men half my age. Another exciting outcome is that the powerful time I spend each morning working on my “inner domain” has resulted in much greater success in the “outer world.” As a result, over the past few years, I have written several best-selling books, built six multi-million dollar businesses and am fully present with my thriving family.

In fact, this ritual of Kokoro Yoga, a program we are launching soon through Unbeatable Mind, has actually saved me enormous time and energy by providing me the clarity and confidence to say no to the wrong things in service to the bigger yes! It has also delivered astonishing levels of focus and energy while ensuring that I am growing physically, mentally, emotionally and spiritually every day.

And to that, as we used to say in the SEALs, I give a big Hooyah!

–Mark Divine

Mon: 2/20/17, Developing a Personal Ethos

Do you have a Personal Ethos?

Part 1: The 5 Ethical Stands required to establish a personal code of excellence.

Navy SEALs rely on proven strategies to accomplish their mission. Strategies are the over-arching methods employed to direct the energies, focus and resources of the team. In Kokoro Yoga, we also employ a variety of powerful strategies to accomplish our mission of accessing the inner warrior and achieving maximum performance. In this blog post, I would like to address one of the most important strategies – developing a personal ethos.

Excellent results in life are the result of hard work built on a personal code of excellence. I call this your personal ethos. Defining this ethos requires deep introspection and skillful methods leading to a continuous pursuit of self-knowledge and growth. Life without a personal ethos can leave you directionless, not able to answer the question, Why? when faced with life’s many challenges.

“The mass of men lead lives of quiet desperation,” wrote Henry David Thoreau, exposing a truth that holds true today. Finding stillness to eliminate the noise and distractions that obscure the voice of our soul from being heard is not easy, but crucial for us to find and fulfill our ethos. Rather than reacting like a pinball to the myriad of forces and stressors rushing at us every day, we must take the time to question deeply what we are meant for, what we are passionate about, and how we can serve meaningfully through our unique gifts.

A good place to start developing a code of conduct such as this is to study our relationship with ten concepts introduced by the Indian Yogi Patanjali, in his work Yoga Sutras. These are called ethical stands (Yamas) and Personal disciplines (Niyamas). These point the way to excellence, and also serve as practices. Aligning with these principles can produce a profound grounding effect in your life. In this post, I will address the first five ethical stands. Here they are:
Nonviolence to oneself or others. This code poses a challenge for warriors. I tell my warrior students that it is violent to allow a violent sociopath to conduct violence, so their role as a sheepdog is the protector, and protectors must use controlled violence in service of his or her duty and mission. This is in alignment with this precept.
Speaking, thinking and acting truth.
Not hoarding unnecessarily. Being honest with what belongs to you, what belongs to others, and what belongs to the common good.
Balancing your energy in work, play, and relationships.
Not grasping for or getting attached or clinging to ideas, material objects, or relationships.

These five ethical stands, when viewed as questions, provide a powerful guide for our actions and thoughts. The code developed as you align with them defines your integrity. They are to be practiced in thoughts, words, and deeds. How do you act truthful? How do you speak truthfully? How do you think of truth? Truth is different in the domains of action, speech, and thought. To have integrity means they are aligned. Next week I will take a look at the 5 personal disciplines, which will take us even further toward an ethos of excellence. Until then, train hard, stay focused and get to work!Do You Have a Personal Ethos?
Part 2 – The 5 Personal Disciplines

We discussed in the last post how the 5 ethical standards define how we interact with others (the We sphere) and provide the starting point for developing a personal ethos of excellence. Now I would like to turn to the 5 personal disciplines, which ground our personal and daily journey toward mastery. These 5 disciplines are:

1. Developing control of the body and mind. We accomplish this with proper fueling and a daily practice of functional fitness and pose work, or some other skillfully executed method of somatic movement training.
2. Contentment of one’s circumstances in life. We are where we are for a reason, so be okay with it while working methodically to improve your own condition and the condition of the world . . . one relationship at a time.
3. Taking control over your desires, the constant grasping at pleasure and striving to avoid pain. Neither pleasure nor pain is good or bad on its own, but it is the craving or avoidance that makes it so. Consider the avoidance of the pain associated with intense physical training. Choosing to avoid this kind of temporary discomfort means that we won’t develop our warrior body and mind. Or being constantly drawn to the pleasure of sweets. Consistently folding to this weakness means that we sacrifice control and we slowly kill ourselves with sugar.
4. Self-study and study of spiritual works. This is a deeply spiritual aspect of yoga. It’s about what we choose to focus our mind upon, whether our internal states of mind and emotion or a parable of Jesus, we come to understand deeply. Our awareness of reality and knowledge of the nature of things increases.
5. Surrender to a higher power. This is your concept of God, whether you have a religious orientation or not. Let go of the mental grasping and contracting of the ego self and surrender to a “now” presence where you can connect to this power. Offer your actions in service to this higher power.

These personal disciplines are meant to tame the body, mind, and senses so we can advance through deeper concentration and meditation. Similar to the 5 ethical stands, they arise in thought, speech, and action leading to three elements needing to be examined and trained. For instance, do you think you are content? Do you talk about contentment and do you act content? Upon deep reflection, you may find that there are subtle differences in each of these, and this awareness leads you to work toward their alignment.

Write down any insights that come to you as you consider your relationship to the ethical stands and personal disciplines. Then review weekly and note what comes up in your silence practice. You will be developing a powerful personal ethos through this process. Ultimately you want to always be able to answer the following questions: Why am I doing this? Why is this happening to me? Am I aligned with my ethos? When you can answer these questions confidently, you are living a life of excellence. That is the Kokoro Yoga way.

Sat: 2/18/17 and Sun 2/19/17, Recharge, Run

Saturday:
Weight: 200

Early AM:
Cold shower
Joint mobility
Foundation drills

in the afternoon:
20 min run @ easy pace
5 min walk to cool down
Yoga

Sunday:
Weight: 200

Early AM:
Cold shower
Joint mobility
Foundation drills

in the afternoon:
20 min run @ easy pace
5 min walk to cool down
Yoga

Comments:
Eldest son came down with a bad case of the flu. I have a huge week so hoping I do not catch it. Felt good to get outside and run. Rare 55 degree Feb weekend in MN.

Fri: 2/17/17, 40 Day workout day 10

In the PM:

Organized and played games with special needs adults. 

then: 

2 x 5 deadlift @ 225 

2 x 5 bench press @ 155 

5-3-2 weighted pullup @ bw + 30 

1 x 25 2h swing @ 80 

Suitcase carry @ 80 

Upper body band work 

Joint mobility 

then: 

Coach basketball x 90 min 

Thur: 2/16/17, 40 day workout day 9

Afternoon:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
5-3-2 weighted pullup @ bw + 30
1 x 25 2h swings @ 80

1 x shuttle run (5 down and backs) 52 seconds

Coach basketball practice x 90 min

Worked fascilities duty all night. Lots of walking.

Nutrition:
3 x protein shakes
1 x bag of goldfish, 1 x small bag chips and a small hotdog.
Beef, rice and peppers with cheese.
Bowl of cereal with organic milk

Wed: 2/15/17, 40 day workout day 8

In the afternoon (lunch break)
2 x 5 deadlift @ 225
2 x 5 bench press @ 185
5-3-2 x weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Farmer carry @ 2 x 75's

then:
Steve Nash shooting drill x 20 min

In the PM:
Coach basketball x 90 min

Nutrition:
- 3 x protein shakes throughout the day.
- beef, rice and peppers in a stir fry for dinner. Small glass whisky.
- Bowl of cereal before bed (poor decision having dairy before bed)

Tue: 2/14/17, 40 day workout day 7

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

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 3 weighted pullup @ bw + 30
1 x 25 2h swings @ 80
Farmer carry @ 75's and 45's

then: later in the PM
Coach home basketball game, tough loss. Long night.

Mon: 2/13/17, 40 day workout day 6

Coach basketball practice x 90 min

Coach strength and conditioning class x 45 min

In the PM:
Trained my 1 mile runner. Goblet squats, swings, pushups, pullups, farmer carries.

then:
Joint mobility
Some goblet squats, swings and pushups w/ 45

5-3-2-2 deadlift @ 185, 225, 315, 335 (easy on slippery bar)
5-3-2 bench press @ 155, 185, 205 (relatively easy)
3-2-2 weighted pullup @ bw + 30. 30, 45
1 x 25 2h swings @ 80
Farmer carry @ 2 x 45
Bearhug carry @ heavy bag

Relax into stretch

We have gal at school who is an Olympic hopeful in rythamic gymnastics. She was having issues with her tight glutes and hip flexors so I helped her get some good mobility work in. She is ultra / elite level talented but hash some dings from overuse injuries and imbalances. We just walked through some basic mobility work and breathing exercises that seemed to really help her out.

Sun: 2/12/17, recover

Joint mobility
Foundation drills
Yoga
Pushups GTG

Family day. Family is sick, I am coming down with it. Poor nutrition.

Saturday: 2/11/17, recover

Joint mobility
Foundation drills
Yoga
Pushups and squats (slow 4 count)

Family day then coached away basketball game.

Fri: 2/10/17, 40 day workout day 5

Wake Up: 7am
Sleep: 7 hours

In the afternoon:
2 x 5 deadlift @ 185
2 x 5 bench press @ 135
6 x 1 x 10 sec batwing row hold @ 2 x 45
1 x 30 2h swings @ 80
brief farmer carry

then:
yoga
box breathing / prayer / quiet time

In the afternoon:
Coach basketball practice x 90 min

Comments:
Hopped into a dodgeball game over lunch and messed up my already messed up right elbow. It hurt like blazes. Voodoo flossed it a bunch during the day and then really lightened the weights on 40 day workout.

Nutrition:
AM: Coffee, ham and cheese danish, banana
afternoon: small piece of cake

Overall pretty garbage day nutrition wise.

Thur: 2/9/17, 40 day workout day 4

In the afternoon:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw + 30
2 x 25 2h swings
brief farmer carry

In the PM:
Coach away game, long road trip, super long night.

Wed: 2/8/17, 40 day workout day 3,

Wake Up: 600am
Sleep: 7 hours

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

then:
Journal
Joint mobility/yoga
Box breathing
Prayer

In the afternoon:
Joint mobility

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

Upper body band work
Yoga / box breathing squats and pushups

then: later
20 min x Steve Nash shooting drill

Nutrition:
AM: Protein shake, fish oil
Afternoon: handful of goldfish
PM: 5 eggs, cheese and turkey, protein shake. Small plate chips and cheese, bowl of cereal (super super super hungry.

Tue: 2/7/17, 40 day workout day 2

Wake Up: 700am
Sleep: 8.5 hours (needed it...)
Weight: 198

Cold shower

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

Got in a lot of pupp holds with them as a group at the end.

In the PM:
Joint mobility

2 x 5 goblet squats @ 45
2 x 10 perfect pushups
2 x 15 2h swings @ 45

2 x 5 deadlift @ 185 (easy)
2 x 5 bench press @ 155 (med)
3 x 3 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Suitcase carries @ 80
1h oh carry @ 45

Yoga and stretching to cool down

Late in the PM
Coached basketball home game x 4 hours (long night)

Nutrition:
AM: 1 scoop protein powder, 2 scoops organic peanut butter
During day: munched on some almonds
PM: Cheeseburger, fries and malt (starving and late night, empty fridge)

Mon: 12/6/17, 40 day challenge day 1

Wake Up: 450am
Sleep: 5.5 hours
Weight: 200

Early AM:
Cold shower
Coach basketball x 90 min

During Lunch:
10 x perfect pushups
5 x goblet squats @ 45
20 x 2h swings @ 45
- 3 rounds

then:
2 x 5 deadlift @ 185 (super easy, even with iffy back)
2 x 5 bench press @ 155
3 x 3 weighted pullups @ bw + 30
1 x 25 2h swings @ 80
Rack carries and farmer carries @ 2 x 45

Upper body band work
Brief yoga sequences

then: later
Trained my 1 mile runner and hopped in on a couple drills with him. We have worked him up to where he is able to swing the 80# kb and generate a lot of force. We have kept his bodyweight at 155# and seen a noticed improvement in his hip mobility.

10-8-6-4-2-1 pushup/pupp ladder
2 x (1-3) pullup ladder
3 x 5 prying goblet squats

Late in PM: Before bed
Yoga w/ wife.

Comments:
Doing the 40 day workout with a friend. We are going to try to do it as written for 5 days per week with 2 weekend days off. Hoping the accountability will be good for both of us.

Goals are:
2 x bw deadlift (400)
1.25 x bw bench press (250)
2 x bw + 80# weighted pullups
Daily mobility / yoga work.
Continued development of personal code of conduct, purpose and principles.

Here is workout structure:
Warm Up:
Basic human movements w/ bw and kettlebells.

then: workout
Deadlift
Bench Press
Weighted pullup
2h swing
Loaded carry

Nutrition:
AM: 1 x scoop protein powder, fiber, 6 x fish oil, 16 oz black coffee.
Evening: Handful of almonds, kind bar.
Dinner: Chicken breast, brown rice, brussel sprouts, water, black coffee, 2 scoops organic peanut butter, 2 small dove chocolates.

sun: 12/5/17, back rehab,

Wake up: 730am

Sleep: 7.5 hours (awesome)

Weight: 199 

Cold shower 

Joint mobility 

foundation drills for lower back 

Pupp holds 

Nutrition: 

AM: black coffee, small bowl of oatmeal with blueberries, 1 scoop protein powder with fiber and water. 6 x fish oil tablets. 

Afternoon: couple small bites of homemade chicken pot pie. Veggies and a couple chunks of chicken. Water, black coffee.

PM: chips and cheese, pork fajitas, 1/2 beer. Guacamole.

sat: 2/4/17, foundation drills, back rehab

Wake up: 800am 

Sleep: 6 hours 

Weight: 196 

Cold shower 

Joint mobility 

Lots of foundation drills 

Some pupp holds

In the PM:

Short walk w/ family 

Foundation drills 

Then: 

Sauna and ice cold shower followed by more foundation drills for my lower back. 

Comments: 

Tons of stretching and lower back work. Ate a lot and tried to relax as much as possible with the family. 

fri: 2/3/17, bb, shoot

Bench press 

Weighted pull-ups @ bw + 30 

Deadlift 

Back squat 

Farmer carry 

Steve Nash shooting drill x 15 min 

Homecoming game. 8 hours of prep, set up ect after a full work day. Super late night, didn't see family much this week as work and coaching were both wild, need some rest. Lower back kills, popped it coming out of hole on back squats. Dumb decision, should have just stretched today and skipped training but hopped into a workout with no warm up thinking I could sneak a quick one in as a stress relief. Got in lots of foundation drills between all the games tonight.

thur: 2/2/17, kbs, shoot

Dbl kb press

Dbl kb front squat 

2h swing 

Weighted pull-ups (5 x 2 @ bw + 45)

Heavy farmer carry 

Steve Nash shooting drill x 12 min

Wed: 2/1/17, kbs, shoot, stretch

Wake Up: 600am
Sleep: 6 hours

Early AM:
Cold shower

In the afternoon:
Joint mobility
PVC mobility work (oh squats, dislocates, hip flexor stretch)

then:
3 x 10 perfect pushups
2 x 5 prying goblet squats @ 45

then:
2 x 5/5 1h press @ 45
5-3-2 x weighted pullups @ 30
2 x 5 goblet squat @ 80
3 x 16 2h swings @ 80

Rack carries @ 2 x 45
Suitcase carries @ 80

Upper body band work (lots of it, elbows barking from arm work yesterday, dumb idea)

then:
10 min x Steve Nash shooting drill (fast pace, short on time)

In the PM:
Coach basketball x 90 min

Late in the PM:
Quick yoga session

Tue: 1/31/17, kbs, stretch, arm wrestle

Wake Up: 500am
Sleep: 6 hours

In the AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
2 x 6 dbl kb press @ 2 x 45
2 x 6 dbl kb front squat @ 2 x 45
3 x 3 weighted pullups @ 30
2 x 30 2h swings @ 80

Sandbag carry @ 100
Rack carries @ 2 x 45
Farmer carries @ 2 x 45

Machine curls
Rope tricep pulldows
- 2 rounds

then:
Away game. LONG travel night. Did not get home until very late.

Comments:
Super stressful day with work issues. Honestly just focused on plowing through and finishing the day strong without temper flaring.

On a different note, had to arm wrestle my power forward in front of the entire school, parents and faculty at one of my jobs for a impromtu homecoming week deal. We locked up for 1 min solid and then I ended up beating him. The constant tension from all the kettlebell work ended up paying off. He weighs in at a really really solid 220.

Mon: 1/30/17, quick kbs, coach, bsf

Wake Up: 530am
Sleep: 7 hours
Weight: 199 (poor nutrition Sunday)

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM:
2 x 20 2h swings @ 80
2 x 5 goblet squat @ 80
3 x 3 weighted pullups @ 30
2 x 5/5 1h press @ 45

Upper body band work
Stoney stretch w/ rings

then:
Coach strength and conditioning class x 40 min

Then:

10 x perfect push-ups (pause top and bottom)

10/10 x 1h swings @ 45 

5 x prying goblet squats @ 45

- 3 rounds done quickly 

then:
Coach basketball practice x 90 min

then:
BSF x 2 hours

sun: 1/29/17, kbs, stretch, sauna

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 x push-up/pupp ladder 

Then: 

2 x 5 1h press @ 60

2 x 8 goblet squat @ 60 

4 x 10/10 1h swing @ 60 

In the PM: 

Hot run x 12 min 

Sauna x 25 min (2 x cold showers in between)

sat: 1/28/17, rest

Rest and recovery. Family day. 

Fri: 1/27/17, shooting, kbs,

Wake up: 530am
Sleep: 6.5 hours (well rested)
Weight: 196

In the PM:
Steve Nash shooting drill x 90 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
3 x 3 weighted pullup @ bw + 30
3 x 20 2h swings @ 80

Suitcase carries @ 80
Rack carries @ 2 x 45

Joint mobility
Upper body band work

Late in the PM:
Coach gameday (away game) x 3 hours

then:
Stretch before bed

Thur: 1/26/17, recover, busy day at work

Wake up: 600am
Sleep: 7 hours (awesome)
Weight: 196

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

then:
Coach basketball practice x 90 min

then: Later in the PM
Took wife on a date, sampled grass fed organic meat, organic cheese and local craft beer.

Comments:
Enjoy sitting at under 200#. Weighted pullups are much easier on my elbows. Lowering the reps and adding in upper body band work is good for my joints. Still need to improve my nutrition and water intake.

Wed: 1/25/17, kbs, shooting, coach

Wake Up: 600am
Sleep: 7 hours (felt AWESOME)
Weight: 197

In the PM:
2 x 8 dbl kb press @ 2 x 45
2 x 8 dbl kb front squat @ 2 x 45
5 x 2 weighted pullups @ bw + 45# kb
5 x 15 2h swings @ 80 (focused on getting kb pushed down into hinge motion, snappy)

Rack carries @ 2 x 45
Farmer carries @ 2 x 45
Bearhug carries @ 80# bag

Joint mobility and foundation drills x 15 min

Later in the PM:
20 min x Steve Nash shooting drill

then:
Coach basketball practice x 90 min

Comments:
Kb work along with intermittent fasting really leans me out. Cutting back on carbohydrate intake makes my joints feel significantly better. These are things I already know but continue to struggle with doing consistently.

tue: 1/24/16, kbs, shooting, coach

Wake up: 630am

Sleep: 5 hours (interrupted, son up in middle of night)

Weight: 195 

In the AM: 

Cold shower 

Steve Nash shooting drill x 15 min 

Then:

2 x 5 dbl in press @ 2 x 45 

2 x 5 dbl kb front squat @ 2 x 45

3 x 3 weighted pull-ups @ bw + 30# kb 

50 x 2h swings 

4 x 10/10 1h swings @ 45 

Farmer carry @ 2 x 45 

Upper body band work 

Puppy holds 

Goblet squat drill 

In the pm:

Coach s&c class x 90 min 

Then: 

Coach basketball games + setup etc x 5 hours 

Mon: 1/23/17, kbs, shooting

Wake up: 500am
Sleep: 5.5 hours
Weight: 199

Cold shower

Coach basketball practice x 90 min

in the afternoon:
2 x 8 dbl kb press @ 2 x 45
2 x 8 dbl kb front squats @ 2 x 45
2 x 8 dhnk chinups
2 x 20 2h swings @ 80

Machine curls
Rope tricep pushdowns

in the PM:

60 min of 5v5 basketball 

Sun: 1/22/17, recover, family time

Spent day getting house ready for my youngest sons 1 year birthday party. Got to spend some quality time with my boys and family throughout the day. Got in a good stretch in the morning and some joint mobility work. Nutrition was decent despite the party.

Sat: 1/21/17, kbs, yoga

Early AM:
Cold shower
Joint mobility
Yoga
Foundation drills

then:
2 x 5 1h press@ 60
2 x 5 goblet squat w/ pause @ 60
2 x 8 1h bent over row @ 60
5 x 10/10 1h swing @ 60
Suitcase carry @ 60

Fri: 1/20/17, shooting, kbs, coach, stretch

Wake Up: 700am
Sleep: 7.5 hours
Weight: 195

In the late afternoon:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Rack carries @ 2 x 45
Suitcase carry @ 80
Farmer carries @ 2 x 45

then:
Yoga x 10 min

then:
Steve Nash shooting drill x 15 min

Late PM:
Coach basketball, gameday x 4 hours (home)

Thur: 1/19/17, recharge, recover

Wake up: 600am
Sleep: 6 hours
Weight: 195#

Cold shower

in the PM:
Coach basketball practice x 90 min

Coach strength and conditioning class x 90 min
- got a couple goblet squats, swings, pushups and pupp holds while demonstrating for class

Wed: 1/18/17, shooting, kbs, coach

Wake Up: 600am
Sleep: 6 hours

Late afternoon:
Steve Nash shooting drill x 30 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Farmer carries @ 2 x 75's
Farmer carries @ 2 x 45's
Rack carries @ 2 x 45's

10-8-6 x perfect pushup/pupp ladder (perfect pushup = 1 sec pause at bottom, 1 sec pause at top)

Upper body band work

then:
Coach basketball practice x 90 min

Tue: 1/17/17, kbs, coach, game

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

Late afternoon:
Coach strength and conditioning class x 90 min

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 15 2h swings @ 80
Farmer carry @ 2 x 45

then:
Coach away game x 5 hours. Rivalry game vs 6th ranked team in state. We got our teeth kicked in. Doesn't happen often, forgot how it felt to get absolutely destroyed.

Mon: 1/16/17, kbs, coach, shooting

Wake Up: 445am
Sleep: 6 hours
Weight: 200

Early AM:
Coach basketball practice x 90 min
Coach private basketball lesson x 60 min (got a good sweat up)

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dbl kb front squat @ 2 x 45
2 x 6 dhnk chinups
2 x 20 2h swings @ 80

Farmer carry @ 2 x 45
Unloaded a bunch of old weights from truck into weightroom.

then:
Steve Nash shooting drill x 35 min

sun: 1/15/17, recovery

Wake up: 730am

Sleep: 8.5 hours 

Weight: 200

Cold shower 

Joint mobility 

Yoga

GTG pushups 

sat: 1/14/17, coaching, family day

Wake up: 530am

Sleep: 4.5 hours 

Weight: 196 

Cold shower 

Quick joint mobility 

Then: 

BSF prep x 90 min 

Then: 

Coach basketball team in showcase. Upset #5 in state team in our class. 

Needed to rest and catch up with family rest of the day. Got some GTG push-ups done and brief yoga in the evening. 

Fri: 1/13/17, day 15, yoga, shooting

Wake Up: 700am
Sleep: 6 hours (late night due to previous nights game)
Weight: 196 (dehydrated)

Cold shower

In the afternoon:
20 min x Steve Nash shooting drill

then: later

Thur: 1/12/17, day 14, yoga, shooting

Wake Up: 600am
Sleep: 5 hours
Weight: 199#

Afternoon: (in dress clothes)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk chinups
1 x 25 2h swings

Goblet squat drill @ 45

Farmer carry @ 2 x 75

In the PM:
15 min x Steve Nash shooting drill (hard)

then:
30 day kokoro yoga challenge day 4 x 15 min.
- Salutation A
- Hip mobility drill
- Box breathing
- Brief meditation

then:
Gameday responsibilities and coaching x 5 hours

Wed: 1/11/17, day 13, yoga, shooting

Wake Up: 700am
Sleep: 7 hours
Weight: 199

Cold shower

In the Afternoon (during lunch, in dress clothes)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 chinups
1 x 30 2h swings
Bearhug carry

Dan John goblet squat drill x 2-3 min @ 45

Upper body band work

then:
Breathing excercises - focused on visualization and box breathing

then: later in the PM:
25 min x Steve Nash shooting drill

then:
Coach basketball practice x 90 min

Comments:
Spent time reading at night. A good book and also some things on a morning ritual. Very relaxing. Need to find time to read more.

tue: 1/10/17, day 12, shooting, yoga

Wake up: 515am 

Sleep: 6 hours 

Weight: 199

Afternoon: 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155 

2 x 6 chin-ups 

1 x 30 2h swings @ 80 

Bear hug carry 

Then:

25 min x Steve Nash shooting drill 

Then: 

Box breathing 

15 min x Kokoro yoga (challenge day 2)

Box breathing

Then: later

Coaching x 6 hours (gameday responsibilities etc)

Mon: 1/9/17, day 11, coach, Yoga challenge

Wake Up: 3:00am
Sleep: 5 hours
Weight: 200#

Early AM:
Quick joint mobility
Coach basketball practice x 90 min

then:
Started SEALfit 30 day Kokoro yoga challenge. Got in 20 min of yoga and breathing excercises

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk chinups
2 x 5 prying goblet squats
1 x 20 2h swings @ 80

Late PM:
BSF x 2.5 hours

Fri: 1/6/17 - Sun: 1/8/19, Recover, family time

Spent weekend recovering from cold and getting family healthy. Got a lot of time in with the wife and boys. Tried to get in a lot of cold showers, joint mobility and foundation drills. Body feels so much better when I am disciplined about getting this in.

Thur: 1/5/17, coach, gameday

Early AM:
Coach private lesson x 75 min

In the PM:
Gameday: Coach away game all night: 5 plus hours including travel time ect...

Comments:
Suspended our leading scorer right before conference season starts so stressful last couple days dealing with student, parents, administration ect... Add in lingering cold and busy work schedule has put training on hold for a couple days. Looking forward to having a productive weekend and getting in some training, BSF is back in full swing and prepping for the work week along with quality family time.

Wed: 1/4/16, stretch, coach

Early AM:
Dynamic Stretch
Coach private basketball lesson x 75 min

in the PM:
Coach basketball practice x 90 min

Comments:
Lingering cold. Family is all sick. Really lacking motivation to train right now. Just focusing on getting healthy and dialing in nutrition a bit until motivation returns. Able to keep weight at approx 200lbs during this time.

Tue: 1/3/17, recharge, coach

Wake Up: 700am
Sleep: 6 hours
Weight: 201

Cold shower
Joint mobility
Foundation drills

During the day; GTG w/ 60# kb (2 rounds)
3/3 x 1h presses
5 x Goblet squats
35 x 2h swings

then:
Coach home game + facilities management x 5 hours (won on buzzer beater)

Mon: 1/2/17, recharge, shooting, coach

Early AM: 

Family is sick so taking care of them and then traveled all morning to get in front of a blizzard. 

In the PM: 

Steve Nash shooting drill x 20 min 

then: 

Coach basketball practice x 90 min 

Comments: 

Whole family is sick with cold. I am starting to come down with it. 

sun: 1/1/17, recharge, gtg, walkie

Wake up: 600am

Sleep: 5 hours 

Early AM: 

Built up fire and made coffee for the family then headed outside and doused 2 x 5 gallons (18 degrees). Hard towel dry outside and some power. Reaching before heading back inside to finish up with:

joint mobility

foundation drills

10-8-6-4-2-1 push-up/flr ladder

Then: 

45 min walk on the lake w/ my dad while pulling my son in a sled. 

In the PM: 

30 min walk w/ dad @ fast pace on the lake. (20 degrees)

sat: 12/31/16, recharge, GTG, walkie

Wake up: 600am

Sleep: 7 hours 

Early AM: 

Douse 2 x 5 gallons (8 degrees)

Joint mobility 

Foundation drills 

Then: 

45 min walk on the lake @ fast pace w/ my dad. 

- spent a bunch of time outside w/ my boy as well.

During the day: 

4 rounds, done GTG thru the day

3/3 x 1h press @ 60

5-8 x goblet squats @ 60

35 x 2h swings @ 60

In the PM: 

45 min moonlight walk on the lake @ easy pace to bring in the new year w/ the family.