Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill. 

Dry, windy, cool and nice.

Monday Lap Swimming (36 minutes)

25 laps total

12 freestyle laps, 1 lap back stroke, 12 laps freestyle

Sunday 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 straight leg dead lifts with 120 lbs

Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

THEN- 3 sets of 10 hip thrusts with back on the bench press with 90 lbs (added 20 lbs)

 Fourth Super set- Back squats for 3 sets of 3 with 135ish.  Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 135 lbs

Thursday Trail Running (50 minutes)

 #4 trail. Dry and 80 degrees  

Also- teaching preschool all day and cleaning at home

Wednesday Bodyweight Training (20 minutes)

10 push ups alternated with 20 calf raises 10 times (100 and 200)

 

Not much else done today except lots of walking with teaching

Tuesday NOGI BJJ (1 hour)

 single leg, low double leg, and inside trip from arm drag

 

Also- walking around all day for IEP meetings for teachers

Tuesday Yoga (40 minutes)

 Balance poses