Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Tuesday NOGI BJJ (1 hour)

 working from closed guard- leg grape vine, butterfly hook sweep, hip bump sweep, kimura from closed guard, and failed hip bump sweep. I was the UKE for CP, so extra work

Tuesday Lifting/Bodyweight Training (1 hour)

 10 sets of 10 push ups alternated with 10 sets of 20 calf raises. Also fitness center machines- 7-8 shoulder, chest, and bicep machines and 4 leg machines (leg press, squat press, another leg press press kind of thing)

Sunday Lifting/Bodyweight Training (2 1/2 hours)

 First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs

 Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 6 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

Just trashed feeling from eating something I was allergic to Friday night

Friday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill and 4 parallel to big hill

 Cold, 35, mostly dry.

Friday Lifting/Bodyweight Training (1 hour total)

 10 sets of 10 push ups alternated with 10 sets of 20 calf raises and 3 sets of 8 chair dips. Also fitness center machines- 7-8 shoulder and chest machines and 3 leg machines (leg press, squat press, another leg press press kind of thing)

Thursday NOGI BJJ (1 hour)

 Drilling turtle to back take