Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 Dry and about 75, so nice day for a run. 

My left hip is really bothering me due to sitting on the floor with an autistic kindergartner for over a week. This is probably going to be a weird workout week.

Monday Lifting/Bodyweight Training (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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

THEN- 3 sets of 5 sumo dead lifts

Third Super set- Back squats for 3 sets of 3 with 135ish.  Then 3 sets of 10 of bent over rows with 70 lbs THEN reverse lunges for 1 sets of 3 with 135 lbs

THEN- 3 sets of 3 split squats with heels on to elevate my heels (22 lb weight in each hand) (reduced the reps to really focus on going super deep to the ground, painfully so)

 

Also- carrying and walking an autistic kindergartner all over the school.

Sunday CC Trail Running (45 minutes)

My stomach and back were both hurting, so opted for a run instead of lifting

Saturday Two BJJ Seminars Gi (2 hours)

 Mr W seinar- kimura trap from side triangle

Mindi- Pulling lapels back in back control and NOT putting in hooks for control. Also, using same lapel grip to break turtle

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Wednesday Lifting/Bodyweight Training (90 minutes)

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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

Then 3 sets of 2 straight leg dead lifts with 220 lbs 

Then 10 sets of 10 push ups (100 total)  alternated with 10 sets of 20 calf raises  (200 calf raises)

Tuesday NOGI BJJ (1 hour)

 Drilling knee slice pass, split squat pass, donkey kick pass, etc from closed guard