Sunday, April 21st, 2019, active recovery

Lots of yard work and clearing out weeds and buckthorn.

Saturday, April 20th, 2019 - lsd run, kb work capacity

In the afternoon:

35 min run @ lsd pace

then:
1-45# kb @ front yard hill

5 x duku duku
5 x apex hills
5 x duku duku

(22 min total)

then: cool down
Lots of yard work

COMMENTS:
1 x duku duku = 10 x swings, carry kb up hill, 5 goblet squats, carry kb down
1 x apex hill = 10 x swings + hill sprint

Friday: April 19th, 2019 - LSD Run + Long kb work

930am:

60 min run @ lsd pace (did not look at watch, just ran and enjoyed the warm weather until I felt like heading home)

then:
100 x kb snatch @ 30# (20/20. 15/15. 10/10. 5/5)
100 x kb front squat @ 30 (15/15, 15/15, 15/15, 5/5)
100 x  kb push press @ 30 (20/20. 15/15. 10/10. 5/5)
100 x leaning ring row (40/30/20/10)
100 x 1h swing @ 30 (20/20. 15/15, 10/10. 5/5)

then: cool down
Yoga and relaxed stretching (focused on my lower back)
Foundation primary series

In the afternoon:
yard work and lots of movement outside.

COMMENTS:
Lower back super tight and sore. Really loosened up on the run and the kb snatches really helped as well. Foundation drills primary series hit it just right. Hoping to keep moving today so it doesn't tighten up.

Thursday, April 18th, 2019 - Sealfit - Deads

6:00am (w/ Jage)

STRENGTH:
Deadlift
Quick warm up to a heavy 3 (315)
1 x 3 @ 275
3 x 3 @ 245 (tweaked back on last rep...)

STAMINA:
Chipper:
50 x deadlift @ 155
75 x sdhp @ 60# kb
800m sandbag shoulder carry

DURABILITY:
Very brief lower back stretch

COMMENTS:
Weight: 212
Tweaked back on last rep of sets @ 245. Tightening up throughout the day. Volume might be finally getting to me. Actually looking forward to rehabbing it tonight myself.

Wednesday, April 17th, 2019 - Sealfit, Push Press + Steve Nash Shooting

1:20pm:

STRENGTH:
Push Press
1 x 5 @ bar
1 x 3 @ 95
1 x 3 @ 135
1 x 3 @ 155
4 x 3 @ 135

STAMINA:
4 rounds:
15 x push press @ 75
15 x bar dips
15 x trx row
25m overhead lunge @ 45# plate

WORK CAPACITY:
9-7-5
Hang power snatch @ 95
Pushups x 2
TRX row x 2

done AFAP

DURABILITY:
quick yoga hip mobility sequence
20 min x Steve Nash shooting drill
quick foal roll

Tuesday, April 16th, 2019 - Sealfit - Back Squat

1030am:

STRENGTH:
Back squat
1 x 3 @ bar
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 2 @ 295
1 x 3 @ 245
3 x 3 @ 225

STAMINA:
Chipper:
50 x back squat @ 135
75 x squat jumps @ bar
7 min cook carry drill @ 2 x 30# kbs

(Total time: 60 minutes)

COMMENTS:
Weight: 215#
Weight is going up fast but waist has slimmed down per my belt buckles... odd.

Friday, April 12th, 2019, Sealfit - Bench Press, carries, sprints, Steve Nash Shooting

6:30am:

WARM UP:
Joint mobility

STRENGTH:
Bench Press:
1 x 5 @ bar
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 185 (heavy 5)
1 x 5 @ 175
3 x 5 @ 155

STAMINA:
4 rounds:
20 x bench press @ 95
75 x TRX leaning rows
15 x slow weighted stationary lunges @ 2 x 30# kbs

DURABILITY:
400m farmer carry @ 2 x 45's

2 x 300m shuttles on basketball court (5 down and backs, 1 min rest between)
1:06
1:05

(Total Time: 75 minutes)

2:00pm:

Steve Nash continuous shooting drill x 20 minutes

Cool down form shooting x 10 minutes

Yoga and breathing x 15 minutes

(Total Time: 45 minutes)

Thursday, April 11th, 2019, Sealfit WC + Run

2pm:

WARM UP:
Joint mobility + lots of painting so arms and back loose.

WORK CAPACITY:
30/30 x 1h kb clean and jerk @ 60# kb

(6:14)

DURABILITY:
30 min run @ LSD pace.

(Rain, sleet, super wet, slushy, snowy roads. Lots of wind post April blizzard)

(Total time: 50 min including warm up and cool down)

COMMENTS:
Weight: 210#
No school today so got caught up on home projects then quick workout in the afternoon.

Wednesday, April 10th, 2019, Active Recovery, Steve Nash Shooting

1:30pm:

Active Recovery Day

25 min x Steve Nash continuous shooting drill
 - finished up with form shooting to cool down

then:
25 minutes of yoga
 - did YWTL's with a band per Mr. Morelands instruction. Great way to open up shoulders and upper back.

(Total time: 60 minutes w/ cool downs)

COMMENTS:
Weight: 213#
Weight is too high, when doing this type of volume, my weight just shoots up. Have not been eating that much more than regular. Still staying with a full day fast 90% of the time on the weekdays. Feel stronger which is good but wind has suffered.

Tuesday, April 9th, 2019 - Sealfit - Push Press / Back Squat

615am:

WARM UP:
Joint mobility

STRENGTH :
Push Press:
1 x 5 @ bar
1 x 5 @ 95
1 x 5 @ 115
1 x 5 @ 145 (heavy 5)
1 x 5 @ 135
3 x 5 @ 115

STAMINA:
5 rounds:
15 x push press @ 75
20 x alternating db floor press @ 2 x 35's (10 each side)
12 x TRX rows

then:

STRENGTH:
Back Squat
1 x 5 @ bar
1 x 5 @ 135
1 x 1 @ 225
1 x 5 @ 275 (belt, heavy 5)
1 x 5 @ 225
3 x 5 @ 185

(total time: 65 minutes)

Friday, April 5th, 2019, Sealfit - Bench press

2:00pm:

WARM UP:
Quick joint mobility

STRENGTH:
Work up to heavy 5 bench press (4 x 195, no spotter so racked it)

then:
1 x 5 @ 175
2 x 5 @ 155

STAMINA:
Chipper:
50 x bench press @ 95#
100 x close grip bench press @ 45# bar

Single leg beatdown:
Stationary lunges w/ 2 x 30#
Stationary lunges w/ 1 x 30# kb over shoulders
Step ups with 30# kb
Non weighted step ups.

(goal = obliterate legs with single leg work since no where to do 400m walking lunges)

DURABILITY:
Couch stretch
Hip flexor stretch
SEALFIT hip mobility drill
Foam roll

COMMENTS:
Hip flexors super sore from yesterday. Right hand hurts pretty bad on bench press with inflamed tendon. Felt awesome after foamroll, in pain during.

Thursday, April 4th, 2019, Sealfit - Deads, Steve Nash Shooting

6:00am:

WARM UP:
Joint mobility

STRENGTH:
Work up to a heavy 5 deadlift (295#)

then:
1 x 5 @ 245
2 x 5 @ 225

STAMINA:
4 rounds:
20 x deadlift @ 135
10/10 x 1 leg box jump

DURABILITY:
100 x leg levers
50 x arm haulers
50 x superman back extensions
2 min PUPP

10 min yoga session (focused on hips and lower back)

(Total time: 75 minutes)

10:00am:
17 min Steve Nash continuous shooting drill
5 min cool down with form shooting and ball handling

(Total time: 22 min)

COMMENTS:
Lots of deadlifts today. Happy with the heavy 5 after such a long break from deads. Body feeling tired but not too sore from the weeks work. Adding in the continuous shooting drill has been a really nice change of pace and gets good solid active recovery in.

Wednesday, April 3rd, 2019, Sealfit - WC, Steve Nash Shooting

1:20pm:

WARM UP:
Joint mobility
Hip mobility circuit (fire hydrants, dirty dogs, donkey kicks)

WORK CAPACITY:
3 rounds:
21 x thruster @ 2 x 30# kbs
15 x 2h swings @ 80
12 x chinups
9 x burpee

13:02

DURABILITY:
25 min x Steve Nash continuous shooting drill (slow pace, legs shot)
10 min cool down with form shooting and ball handling

COMMENTS:
Make up work capacity from earlier this week. Felt good to get back into the gym and do some shooting after a long break.

Tuesday, April 2nd, 2019, Push Press

6:00am:

STRENGTH:
Work up to a heavy 5 push press:
1 x 5 @ bar
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 145

then:
1 x 5 @ 135
2 x 5 @ 115

STAMINA:
Chipper:
50 x push press @ 75#
100 x jumping pullups
800m farmer carry @ 2 x 45# kbs

Monday, April 1st, 2019, Sealfit day 5 - Back Squats

10:00am:

STRENGTH:
Work up to a quick heavy 5 back squat (225)

3 x 5 back squat @ 185 (short on time, little to no breaks)

Saturday, March 30th, Sunday, March 31st - Active Recovery

House work, outdoor cleaning and hauling and building shelves in upstairs closet.

Friday, March 29th, 2019 - Sealfit day 4

In the afternoon:

3 x 10 dbl kb push press @ 2 x 45's
5 x ring pullups between each set

4 rounds:
10/10 1h push press @ 30
5 x ring pullups

Carries

Thursday, March 28th, 2019 - Active Recovery

430am:

45 min run @ easy pace

Yoga / Stretch

Yard work and house projects rest of the day.