Thursday, July 12, 2018

Thursday, July 12th, 2018, Active Recovery

Early AM: 
Coach S/C x 3 hours 

in the afternoon: 

2 x 8/8 1h press @ 45 
2 x 8 chinups 
2 x 8 goblet squat @ 60 
2 x 20 2h swing @ 80 
Suitcase carries @ 60 (short) 

then: 
Coach private hoops lessons x 2 hours 

Comments: 
Body a little banged up. Adjusting to running again. With running plus coaching, knees are a little sore but no pain. DMPM still my go to in regards to workouts. Always leaves me feeling more refreshed afterwords than before I began. Traveling north tonight. Going to try to get a couple longer runs in this weekend and hopefully take Sunday as another active recovery day. 

Weight: 209#
Been fasting most of the recent days until past lunch time. Feels good but energy is a bit lower than I would like. Need a little food with all the coaching and being on my feet all day. Typically do not get hungry until about 1-2pm. Just black coffee until then. If I am active that day and go longer than 2 energy levels start to drop and not at my best. 

Wed: July 11th, 2018, ES, Sprints

In the Afternoon:

Joint mobility

then: DMPM
2 rounds:
15 x swings @ 45
5 goblet squats @ 45
10 x pushups
5 x chinups

then: Easy Strength
2 x 5 deadlift @ 225
2 x 5 dbl kb press @ 2 x 45's
2 x 5 dhnk chinups
1 x 20 2h swings @ 80

then: sprints
8 x 110 yard sprints on soccer field (EMOTM)

then: coaching
Coach private hoops lessons x 3 hours


Tuesday, July 10, 2018

Tue: July 10th, 2018, ES, Murph, lsd run

Early AM:
Coach S/C x 3 hours 

In the Afternoon: 

warm up: 
3 rounds of DMPM 
15 x 2h swings @ 45 
5 x goblet squats @ 45 
10 x pushups
5 x chinups 

then: 
2 x 5 deadlift @ 225
2 x 5/5 1h press @ 45 
2 x 5 dhnk chinup 
1 x 20 2h swing @ 80 

then: 
10 min run (barefoot around soccer fields) 
100 x chinup (kipped like crazy at the end)
200 x pushup 
300 x squat 
10 min run (barefoot around soccer fields) 

then: cool down 
400m heavy bag carry (shouldering and bearhug)
Yoga x 15 min 

In the evening: 
Coach private basketball lesson x 1 hour  

then: 
Coach summer league basketball team x 2 hours 

Comments: 
Weight: 210# 
bodyweight movements are pretty aweful while carrying the extra weight and out of practice. 
Goal weight is 190-195# as quickly and safely as possible. 
Deads went up easy. 

Monday, July 9, 2018

Mon: July 9th, 2018, end < 60, dmpm

Early AM: 

Coach S/C x 3 hours 

In afternoon: 

Coach private hoops lessons x 2 hours 

In the PM: 

Swimming lessons with the boys.

Late PM: 

45 min run @ easy pace 

Then: 

2 x 5 1h press @ 45 

2 x 10 goblet squat @ 45 

4 x 10/10 1h swing @ 45 


Comments: 

Weight: 213 on Sunday weigh in

Too heavy, too soft. Bad nutritional habits. Bad life balance. Super hectic year personally. 

Sun: July 8th, 2018, end < 60

In the afternoon: 

25 min run @ easy pace 

Sat: July 7th, 2018, voyageur 50 mile run training start 

31st birthday today. Next voyageur 50 mile ultra is July 28th, 2018. Still bothers me that I quit at 40 miles almost 5 years ago. Going to dedicate myself to completing it right after my 32nd birthday. 

In the AM: 

50 min run @ Cabin (landing and back)

Thursday, May 17, 2018

Thur: May 17th, 2018, apex hills + kb's and hill sprints

In the AM:

Apex Hills x 12 min
short hill sprint
10 x 2h swings @ 60
 - approx 15-18 rounds

then: cool down
Box breathing and kokoro yoga

In the PM:

suitcase carry 60# kb to the hill by soccer field

then:
5 x duku duku's @ 60# kb
 - 5 x goblet squat, run uphill while carrying kb, 10 x swings then carry kb back down. Goal is to now put the kb down during the required rounds.

then:
2 rounds:
5/5 x deadstop kb snatches @ 60
hill sprint

then:
2 rounds:
5/5 x deadstop kb clean @ 60
hill sprint

then:
2 rounds:
8/8 kb push press @ 60
hill sprint

then: cool down
2 x 60/60sec 30m interval sprints (9 full lengths each round)

Sun salutations and breathing excercises

Comments:
had a bit of time after work, too beautiful outside to be in the weightroom. Had to get outside.

Wed: May 16th, 2018 rest

Wednesday, May 16, 2018

Tuesday, May 15th, 2018 - ES + Litvinovs

In the afternoon:
Sun Salutations + Joint mobility

In the PM:
2 x 5 deadlift @ 245
2 x 5 bench press @ 165
2 x 7 dhnk pullups

then:
3 rounds:
20 swings @ 80# kb
100 yard sprint, last 15 yards straight uphill

then:
Kokoro yoga and breathing

Thursday, May 10, 2018

Thursday, May 10th, 2018, BHM

In the PM:

Joint mobility

then:
5-3-2 dbl kb press @ 2 x 60's
 - 150 yard run in between each rung

2 x 5 dbl kb front squat @ 2 x 60's
 - 150 yard run in between each rung

20-18-16-14-12-10-8-6-4-2 x 2h swings @ 60
 - 50 yard run in between each rung

200 yard farmer carry @ 2 x 60's

then: cool down
box breathing x 5 min
Sun salutation A x 3

Comments:
weight: 207 or so
No energy to train after work so went outside with the kettlebells and tried to enjoy the outdoors.

Wed: May 9th, 2018, AR

Swamped day at work.

50 min walk with wife after work

then:
45 min wrestling with a 150# stone in the wife's garden.

Tuesday, May 8th, 2018, the Eagle

In the PM:
The Eagle
8 x dbl kb front squats @ 2 x 45's
30m farmer carry
 - 8 rounds w/out putting kb's down (done in 6:15)

then:
5-1 bench press @ 155
5 x 5 close grip chinups

Tuesday, May 8, 2018

Monday, May 7th, Speedball, ES, Yoga

AM:
20 min hard speedball game outside. Lots of sprints.

then:
2 x 5 front squat @ 155
2 x 5 bench press @ 155
4 x 4 dhnk slow pullups

then:
Kokoro yoga practice (mindful movement)

Afternoon:
20 min hard speedball game. Lots of sprints.

Monday, May 7, 2018

Sat: May 5th - Sun: May 6 - Active Recovery - Yard Work

Lots of yard work and manual labor outside. Very active, lots of walking and hauling and carrying. Felt great to get some sun and spend time outdoors with the family.

Sunday biked 4-6 miles with the family. I hauled both boys in the buggy, lots of hills....

Friday, May 4, 2018

Fri: May 4th, operator ugly test

PM:

1) front squat amrap @ 185 (10 reps) 

2) bench press amrap @ 185 (10 reps) 

3) deadlift amrap in 60 sec @ 225 (18 reps)

4) 4 x 60/60sec 25m sprints (36 full lengths)

5) amrap strict pull-ups (15 reps)

SCORE: 99 @ bodyweight of 205#

Comments: 

No time for 10 min of 80# sandbag get ups or 3 mile run w/ 25# vest in 30 min. 

Looking at doing this test periodically to test myself and use in conjunction w/ Dan John’s strength standards. 

Thur: May 3rd, Speedball

AM:
45 min speedball (intense game outside, jogs/cuts/sprints)


What it means to be a quiet professional? Rob Shaul - MTI


WHAT DOES IT MEAN TO BE A QUIET PROFESSIONAL? 
1) Service.
Service to your team, your family, your community, your profession. Someone ready to serve. A promise keeper. Reliable. Solid
2) Mission First.
It took me until my 40s (I’m a slow learner…) to realize, “It’s not about me.” I’ve finally matured past the point of chasing individual accolades or accomplishments – and have come to realize these can be as fleeting, and unfulfilling as a shiny new purchase. Turning this corner is incredibly liberating. Ambition, angst, jealousy have faded and with their evaporation has come a growing sense of solace. I’m intense, and have sought this solace, but until my 40’s thought it would come when I’d reached an “acceptable” level of personal accomplishment. Only when I let that go and put the mission, and others, first, have I begun to realize a budding sense of peace.
To be clear. It’s not about you. Accept, understand and embrace this. It’s liberating. 
3) Hard Work.
Quiet professionals are “grinders.” There’s an understanding that huge leaps forward are few and fleeting, and most advancement is evolutionary. Keep grinding, keep improving, keep learning, have patience, and improvement is steady. Daily small steps forward lead to big gains over time. Stop looking for shortcuts and get to work.
4) Understanding the difference between “Experience” and “Wisdom.”
Everyone has experience. Wisdom comes from reflection, admitting and owning mistakes, forgiving yourself, learning and stepping back up to the plate for another swing.
5) Knowing what to do = Easy.
                               Doing it = Hard.
Most of life is fairly simple and direct. Ninety-nine percent of the time we know what the “right” thing to do is. Our overthinking minds and selfish selves will try to confuse things with rationalization, but we know deep down what is right. It’s the doing it that is hard.
Quiet professionals push away the rationalization and focus on the hard truths with clear eyes. They identify the right action and do it.
No one is perfect. When they don’t do the right thing, quiet professionals reflect, learn from it, forgive themselves and look forward intent on future improvement.
6) Humility + Humor.
The more I learn, the less I am sure of. All my 30’s righteousness has been replaced by “it depends” …. and a good laugh at myself.
7) Continual Professional Learning.
Driven not by competitiveness and ambition but by a sincere wish to improve and a strong respect for the profession.
8) Do your Job.
Quietly, consistently, professionally, well. Every day.

9) Don’t get too far from your purpose.
Vacations are fine. Hobbies are nice. But they aren’t your life’s work. Quiet professionals don’t live for the weekend. They find engagement, fulfillment, and joy in their work and it’s never far from the front of their mind.
Work isn’t a burden – it’s part of who you are – and enriches your life and the lives of the others you serve through it. 
10) Embrace the suck.
Life is not fair. Everything worth doing is hard. There’s often no light at the end of the tunnel. Don’t whine. Don’t bemoan. Embrace it, smile, and soldier on.
11) Resilience.
You’ve got to be able to shake it off and get back in the saddle. This takes grit, but also forgiveness (mostly of yourself), humility, and likely more work on the fundamentals.
12) Living a life of adventure and enthusiasm.
You don’t need to climb Everest, ride your motorcycle to Chile, or raft the Yukon for “real” adventure. Strive to find adventure every day – start a business, parent a child, coach a team, change careers, write a book. What makes “adventure” exciting is the uncertainty of the outcome and the richness of the journey along the way. All adventure takes a “jump” into the unknown. Make those jumps, and do so with vigor and enthusiasm. Have some damn spirit! …..  It will keep you young and life exciting.
13) Gratitude.
Professional and private. Much easier when you are able to live in the present – and truly appreciate how fortunate you are and how amazing your life is and the people in your life are.

Thursday, May 3, 2018

Wed: May 2nd, Rest day (unplanned)

Rest day. Unplanned as the day and work/family time got ahead of me.

Tue: May 1st, Speedball,

Afternoon:
30 min of Speedball in gym (barefoot, lots of sprints)

1 hour later:

30 min of speedball (intense game, lots of sprints)

Comments:
60 min total of intense jogs/cuts/sprints

Tuesday, May 1, 2018

Mon: April 30th, 2018, Jones Crawl, pulls

In the PM:

3 rounds:
10 x deadlift @ 115% bw (225#)
25 box jumps on med box @ SW (full extension @ top, step down each rep)
(7:58)

then: cool down
1-4-4-1 pullup ladder
1-4-4-1 chinup ladder

Monday, April 30, 2018

Sat: April 28 - Sunday, April 29th, 2018 - Yard work, outdoor work

Saturday:
Spring clean up - all day working outside.

Sunday:
Spring clean up- all day working outside

3 hours of marking fields in the PM. Lots of walking.

Fri: April 26th, 2018, Recovery Day - Travel

Recovery day. Traveled up north with the boys.

Thursday, April 26, 2018

Thur: April 25th, speedball, bw and kb circuits

AM:
Speedball x 20 min

Afternoon:
Speedball x 20 min

In the PM:

10 rounds:
5 x pullups
10 x pushups
15 x squats
 - 10:05

then:
40/30
30/20
20/10
10/5
Dbl kb cleans @ 2 x 30's
Pushups
 - 6:27

Late in the PM:


Wed: April 24th, recovery day, marked fields, pushups

In the PM:
4 hours in hot sun marking lacrosse fields

then:
18-1 Juarez Valley pushups

Spent rest of evening outside with my sons at a park and watching lacrosse practice

Tue: April 23rd, speedball, WPU

In the afternoon:
25 min speedball game outside, barefoot w/ football

in the PM:
23 min run (sprint the hills)

then:
2 x (3-1) weighted pullups on rafters @ 45
1 x (3-1) weighted pullups on rafters @ 30


Tuesday, April 24, 2018

Mon: April 23rd, short couplet + sprints

In the PM:

2 rounds:
15 x swing @ 45
5 x goblet squat @ 45
10 x pushup

then:
21-15-9
Deadlifts @ 225
Bench Press @ 135

then:
3 rounds:
25m heavy tire flip
60 sec 25m/25m shuttle sprints (averaged 8 lengths)
90 sec rest

then:
Yoga and breathing x 10 min

In the Late PM:
Short walk

Sat: April 21 - Sun: April 22 - Run + Active recovery

Active recovery weekend.

Saturday:
40 min run (sprinted all the big hills)
Yoga x 15 min

Sunday:
Cleaned out garage. Lots of loaded carries.

Fri: April 20, Speedball + Run

Speedball plus run 30 min

Thursday, April 19, 2018

Thur: April 19: speedball, kbs 

Afternoon: 

Speedball x 30 min (went really hard, fast paced)


In the PM: 

1 x 8 dbl kb press @ 2 x 45 

Then: 

10 rounds: 

2 x dbl kb clean @ 2 x 45

1 x dbl kb press @ 2 x 45 

3 x dbl kb front squat @ 2 x 45 

Then: 

30 x dbl kb c&j @ 2 x 45 AFAP 

(3:38)

Then: cool down 

1 x 20 dbl kb deadlift @ 2 x 45 

1 x 20 halo to slasher @ 1 x 45 

Yoga and foundation drills 

Wed: April 18: run, yoga 

Late PM: 

27 min run @ lsd pace 

Then: 

Yoga and foundation drills 

Wednesday, April 18, 2018

Tue: April 17th, run, kbs, yoga

Late in the PM:
40 min run @ LSD pace

then:
5-1 1h press ladder @ 45# kb (switched on fly, did not put kb down)

then:
3 rounds:
15 swings @ 45
5 goblet squats @ 45
10 x pushups

then: cool down
25 min of yoga, foundation drills and breathing exercises

Tuesday, April 17, 2018

Mon: April 16th, End < 60

In the PM:
LSD run x 30 min
Yoga x 10 min

Comments:
Crazy day. No time to train until 930pm.

Wednesday, April 11, 2018

Wed: April 11th, 4 Horseman - STRENGTH

In the PM:

Pay the Man

Work up to a heavy deadlift (405#)

then:
5 rounds:
3 x deadlift @ approx 80% (315#)
10 x ring pushups

then:
4 rounds:
5 x dbl kb thrusters (2 rounds @ 60's, 2 rounds @ 45's)
6 x fatgrip pullups

then:
3 rounds:
1 x dbl eagle (5 x dbl kb front squat, 25 yard farmer carry)
10/10 x 1h bench press @ 45

then: cool down
Farmer carries @ 2 x 60's 
Foam roll lower back
Band stretch

Comments:
Bodyweight: 208# (too heavy)

Deadlift felt heavier than it should have but form was pretty solid. Back did not round, upper back is getting stronger.

Lower back is pretty cooked after this.

Tues: April 10th - Recovery

Yoga and relaxed stretching

Couple long hot showers.

Little sleep last night and legs were toast.

Monday, April 9, 2018

Mon: April 9th, 4 Horseman - Power Endurance

During Lunch:

Counting DB like sheep to the rythem of a war drum

AMRAP x 20 min w/ 2 x 30# kbs
4 x stationary lunges (2/2)
5 x push press

then:
8 x 30/30 jingle jangles (averaged 11 cone touches per sprint)

Sun: April 8th - 4 Horseman - Job Specific (F**K)

In the afternoon:

Yoga and breathing x 20 min

then:
Leg blasters
20 x squats
5/5 x lunges
5/5 x jumping lunges
10 x squat jumps
10 x pushups

AMRAP x 20 min

then: Immediately after leg blasters
10-1 descending ladder
Pushups
Squats

then: cool down
20 min x yoga and box breathing

Comments:
Legs are going to be sore tomorrow....

Sat: April 7th - 4 horseman - rest

Rest and recovery

Fri: April 6th - 4 horseman - recovery

Yoga and joint mobility

in the PM:
Relax into stretch

Thursday, April 5, 2018

Wed: April 4th, 4 Horseman - Recovery day

Stretching and joint mobility throughout the day

Shovel snow after April snow storm with my boys (heavy wet snow)

Ate a lot. Too much sugar, too much coffee.

Thurs: April 5th 4 horseman - STRENGTH

Over Lunch:

TONGUE LASHING

Relaxed stretching to warm up

then:
Work up to a heavy standing military press (155# PR)

then:
6 rounds:
3 x military press @ 75% (115#)
10m OH walking lunge @ 45# plate overhead

then:
5 rounds:
5 x Curtis P @ 2 x 30# kbs
8 x chinups
(10:00 flat)

then: cool down
6 min x cook drill carries @ 2 x 30# kbs

Tuesday, April 3, 2018

Tue: April 3rd - 4 horseman - STRENGTH

In the PM:
Warm up:
5 deadlift @ 135, 225
5 bench press @ 135, 155

then:
Well done is better than well said

EMOTM for 10 minutes
3 x deadlift @ 75% (300#)
3 x bench press @ 75% (175#)

then:
10 x 30m sled push (approx EMOTM)

then: cool down
Farmer carries @ 2 x 60# kbs

Mon: April 2 - 4 Horseman - warm up - No SMMF

In the morning:
Joint mobility

Foundation drills

In the afternoon:
3 rounds w/ 45# kb
5 x goblet squat
15 x swing
inchworm out to 10 pushups

then:
5 rounds:
10 x deadlift @ 135
5/5 x 1h c&p @ 45# kb
5 x dhnk chinups

then: cool down
Short relaxed stretch
Coach 90 min of strength and conditioning classes

Sun: April 1st, 4 Horseman - Recovery day

In the AM:
Joint mobility
Foundation drills

In the afternoon:
Yoga x 25 min

Comments:
Ate quite a bit today. Still very sore from the increase in volume. Love training again with is a plus.

Saturday, March 31, 2018

Sat: March 31, 4 horseman day 3 - P/E

Early AM:

Hot shower 

Joint mobility / RIS 

Afternoon: 

SSST (10 min) 

170 x kb snatch @ 45#

(Mix between reg kb snatch and health snatch)

Then: cool down

25 x rafter pull-ups (perfect reps, 1-3 ladders)

Yoga / breathing work

Friday, March 30, 2018

Fri: March 30, 4 horseman day 2 - job specific 

In the afternoon:

Jonesworthy:

Squat: 80-64-48-32-24-12

2h swing: 40-32-24-16-12-6 @ 60# kb

Push-up: 20-16-12-8-6-3

Done in 17:44

Then:

Yoga x 15 min (very unfocused)

Thursday, March 29, 2018

Thursday, March 29th, 4 horseman day 1 - strength

Warm up: 

3 rounds: 

5 x goblet squat @ 45 

15 x 2h swing @ 45 

10 x push-up 

Then: 

Work up to a heavy front squat (4 x 1 @ 185)

Then:

5 rounds

3 x front squat @ 135 

3 x high box jump 

10m db crawl @ 55’s 

Then:

4 rounds:

10 x thrusters @ 2 x 30# kbs

30m sled push 

15 x 2h swing @ 60# kb 

Then: 

5 rounds: 

5 x perfect chin-up 

5 x perfect dip 

5 x perfect push-up 

Then: cool down

Band stretch 


Tuesday, February 13, 2018

Monday, Feb 12th, 2018, MMS Day 1

Mass Made Simple Day 1

Warm Up:
Dynamic stretch

then:

KB play @ double 45's (cleans and front squats)

Workout:
Bench Press: work up to a heavy 5 (185#)

Batwing rows: 3 x 10 sec holds @ 45's

1h Press: 3 x 5/5 @ 45

BB Complex: 3 x 3 of each @ 95

Back Squat: 1 x 30 @ 95

then: Cool down
Arm work with bands

Sprints: 5-1 down and back ladder (1 min rest between rungs)