Overview
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late shifts
plyo sessions
planned meals
golf sessions
toddler activities
commute time
Key fatigue warnings
Post-overnight warning mornings: Wednesday, Thursday, Friday, Sunday, and next Monday after the Sunday surge shift. This is a protect-sleep week.
Recipes
One-Pot Lentils and Rice
Replaces chili mac: no macaroni, one-pot, plant protein, gentle Moroccan-leaning flavors, reheats well.
Adult boost: extra cumin, smoked paprika, cayenne, squeeze of lemon/lime, cilantro, and a spoon of chili crisp or harissa on your bowl.
Quick and Easy Sesame Tofu
High-protein tofu that can become rice bowls; toddler can eat cubes plain/mild while adults add heat.
Adult boost: ginger, garlic, chili crisp, scallions, sesame seeds, and extra soy/tamari-lime drizzle.
Easy Avocado Pasta
Fast creamy meal for a hard shift week; add white beans/chickpeas for protein and keep toddler portions mild.
Adult boost: black pepper, red pepper flakes, lemon zest, basil, parmesan, and roasted chickpeas.
Workout Split
Plyo foundation: 18 min low-impact landing mechanics
Micro plyo: 12 min before shift, low fatigue
Rest / mobility only after late shift
Rest only after overnight + shift tonight
Recovery plyo primer: 15 min if energy is decent
Light elastic prep: 12 min before shift
Rest before final late shift
Toddler Animal/Bug Activities
Clap cricket chirps in patterns: 1-2, 1-2-3, then match them with stomps or shaker sounds.
Use raisins/cereal as ants walking to a picnic. Make two trails meet and count total ants together.
Fold paper, paint one wing, press, then compare both sides. Add sticker dots and count matching pairs.
Stuffed animals need homes: sort by legs/no legs, fur/scales/feathers, big/small, then explain choices.
No-school day: find ants, beetles, bees from a safe distance; draw what you saw and count legs/wings.
Tape numbers 1-10 on floor; be a frog jumping to answers: 2+1, 3+2, 5-1.
Pick 3 ocean toys/cards and make a beginning-middle-end story with one problem and one helper.
Bonus quick-hit ideas
- Count animal legs: humans 2, dogs 4, insects 6, spiders 8.
- Make a snack ?bug? with crackers, peanut butter/cream cheese, raisins, and pretzel legs.
- Animal movement race: bear crawl, frog jump, crab walk, butterfly arms.
- Sound sorting: roar, chirp, buzz, ribbit, meow, bark.
Mon May 18
Keep morning calm; school routine.
Normal school day.
Best fresh window for the week; low-impact plyo transition.
Details
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Pogo hops or ankle bounces | 3 x 20 sec | Quiet feet, tall posture, stop before calf burn. |
| Snap-down to athletic stance | 3 x 5 | Practice absorbing force; knees track over toes. |
| Skater step or lateral bound | 3 x 5/side | Step version on tired days; bound only if fresh. |
| Squat jump or fast calf raise | 3 x 4-6 | Quality over volume; full reset between reps. |
Coaching note: this is a tendon/landing transition week, not a max jump week. Leave feeling springy, not wrecked.
Bottle/diaper/holding block or household reset.
Family calendar appointment; plan around it if coverage needed.
Back home around 3:20.
Newborn protection protocol.
Clap cricket chirps in patterns: 1-2, 1-2-3, then match them with stomps or shaker sounds.
Details
Concert Cricket Rhythm
Clap cricket chirps in patterns: 1-2, 1-2-3, then match them with stomps or shaker sounds.
math, music, animal patternsQuick animal/bug book talk
Read any animal book for 10 minutes. Ask: Where does it live? What does it eat? How many legs/wings/fins?
language, science, curiosityDinner should be simple/portable before or after.
Tue May 19
Keep breakfast protein-forward.
Normal school day.
Do this early and keep it easy before late shift.
Details
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Pogo hops or ankle bounces | 3 x 20 sec | Quiet feet, tall posture, stop before calf burn. |
| Snap-down to athletic stance | 3 x 5 | Practice absorbing force; knees track over toes. |
| Skater step or lateral bound | 3 x 5/side | Step version on tired days; bound only if fresh. |
| Squat jump or fast calf raise | 3 x 4-6 | Quality over volume; full reset between reps. |
Coaching note: this is a tendon/landing transition week, not a max jump week. Leave feeling springy, not wrecked.
Batch-friendly lunch/dinner base before shift.
Details
Replaces chili mac: no macaroni, one-pot, plant protein, gentle Moroccan-leaning flavors, reheats well.
Open recipe: One-Pot Lentils and Rice
Adult boost: extra cumin, smoked paprika, cayenne, squeeze of lemon/lime, cilantro, and a spoon of chili crisp or harissa on your bowl.
Give wife a clean break before you leave later.
You can handle pick-up today.
Non-negotiable school-day bath.
Use raisins/cereal as ants walking to a picnic. Make two trails meet and count total ants together.
Details
Ant Trail Addition
Use raisins/cereal as ants walking to a picnic. Make two trails meet and count total ants together.
math, counting, bugsQuick animal/bug book talk
Read any animal book for 10 minutes. Ask: Where does it live? What does it eat? How many legs/wings/fins?
language, science, curiosityShift starts 5 PM; leave ~4:20 PM.
Pleasanton shift.
Home around 1:40 AM.
Wed May 20
Approx 5.5 hours max if everything goes smoothly.
Keep it simple; no heroics.
Then return home and rest.
Priority block. Skip workout without guilt.
Only if rested enough; otherwise trade for later.
Normal pick-up.
Newborn protection protocol.
Fold paper, paint one wing, press, then compare both sides. Add sticker dots and count matching pairs.
Details
Butterfly Symmetry Art
Fold paper, paint one wing, press, then compare both sides. Add sticker dots and count matching pairs.
science, creativity, symmetryQuick animal/bug book talk
Read any animal book for 10 minutes. Ask: Where does it live? What does it eat? How many legs/wings/fins?
language, science, curiosityShift starts 6 PM.
Pleasanton shift.
Home around 2:40 AM.
Thu May 21
About 4.5 hours max; protect energy.
Last day of school.
Last school drop-off of the week.
Main health block.
Simple protein for rice bowls before shift.
Details
High-protein tofu that can become rice bowls; toddler can eat cubes plain/mild while adults add heat.
Open recipe: Quick and Easy Sesame Tofu
Adult boost: ginger, garlic, chili crisp, scallions, sesame seeds, and extra soy/tamari-lime drizzle.
Back home around 3:20.
No need for you to attend.
School-day protocol.
Stuffed animals need homes: sort by legs/no legs, fur/scales/feathers, big/small, then explain choices.
Details
Animal Rescue Sorting
Stuffed animals need homes: sort by legs/no legs, fur/scales/feathers, big/small, then explain choices.
language, categorizing, animalsQuick animal/bug book talk
Read any animal book for 10 minutes. Ask: Where does it live? What does it eat? How many legs/wings/fins?
language, science, curiosityShift starts 6 PM.
Pleasanton shift.
Home around 2:40 AM.
Fri May 22
No school today; protect this window.
No-school rhythm; keep expectations low.
Optional only if you feel decent.
Details
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Pogo hops or ankle bounces | 3 x 20 sec | Quiet feet, tall posture, stop before calf burn. |
| Snap-down to athletic stance | 3 x 5 | Practice absorbing force; knees track over toes. |
| Skater step or lateral bound | 3 x 5/side | Step version on tired days; bound only if fresh. |
| Squat jump or fast calf raise | 3 x 4-6 | Quality over volume; full reset between reps. |
Coaching note: this is a tendon/landing transition week, not a max jump week. Leave feeling springy, not wrecked.
No-school day: find ants, beetles, bees from a safe distance; draw what you saw and count legs/wings.
Details
Backyard Bug Safari
No-school day: find ants, beetles, bees from a safe distance; draw what you saw and count legs/wings.
science, observation, drawingQuick animal/bug book talk
Read any animal book for 10 minutes. Ask: Where does it live? What does it eat? How many legs/wings/fins?
language, science, curiosityTake newborn while toddler does independent play.
Laundry/admin/surf web; avoid overpacking.
No long drive; keep it local.
Books, bath if needed, bed by 8:15.
Bank sleep before weekend shifts.
Sat May 23
Weekend morning.
Tape numbers 1-10 on floor; be a frog jumping to answers: 2+1, 3+2, 5-1.
Details
Frog Jump Number Line
Tape numbers 1-10 on floor; be a frog jumping to answers: 2+1, 3+2, 5-1.
math, physical, animalsQuick animal/bug book talk
Read any animal book for 10 minutes. Ask: Where does it live? What does it eat? How many legs/wings/fins?
language, science, curiosityTiny plyo dose only; save energy for shift.
Details
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Pogo hops or ankle bounces | 3 x 20 sec | Quiet feet, tall posture, stop before calf burn. |
| Snap-down to athletic stance | 3 x 5 | Practice absorbing force; knees track over toes. |
| Skater step or lateral bound | 3 x 5/side | Step version on tired days; bound only if fresh. |
| Squat jump or fast calf raise | 3 x 4-6 | Quality over volume; full reset between reps. |
Coaching note: this is a tendon/landing transition week, not a max jump week. Leave feeling springy, not wrecked.
Take newborn / home reset.
Keep afternoon calm before work.
Quiet rest even if not asleep.
Shift starts 5 PM.
Pleasanton shift.
Home around 1:40 AM.
Sun May 24
Let morning be as protected as family logistics allow.
No school.
Fast comfort meal; add beans/chickpeas for protein.
Details
Fast creamy meal for a hard shift week; add white beans/chickpeas for protein and keep toddler portions mild.
Open recipe: Easy Avocado Pasta
Adult boost: black pepper, red pepper flakes, lemon zest, basil, parmesan, and roasted chickpeas.
Pick 3 ocean toys/cards and make a beginning-middle-end story with one problem and one helper.
Details
Ocean Animal Story Lab
Pick 3 ocean toys/cards and make a beginning-middle-end story with one problem and one helper.
language, storytelling, animalsQuick animal/bug book talk
Read any animal book for 10 minutes. Ask: Where does it live? What does it eat? How many legs/wings/fins?
language, science, curiosityProtect a small recharge window for her.
Low stimulation; prep work bag early.
Shift starts 6 PM.
Pleasanton shift.
Home Monday morning around 2:40 AM.
All Days
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