Wednesday BJJ GI (1 hour)

Studied half guard escapes. Drilled positional rolling from half guard with Michelle, Christian (who I had not seen in awhile), and Kelly (boy)

Tuesday Bodyweight Training (20 minutes)

 10 sets of 10 push ups and 10 sets of 20 calf raises. Short for time today.

Monday Swimming HIIT Workout (25 minutes)

 4 sprint freestyle laps, 4 back stroke laps

Sunday Lifting/Bodyweight Training (1 Hour)

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 5 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)

(sped things up because of time constraints) 

 

Also- 2 hours transplanting strawberry and iris plants

Saturday Trail Running (50 minutes)

 #4 trail

also- shopping

Friday Lifting/Bodyweight Training (90 minutes)

First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights 

 (skipped some)

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 5 straight leg dead lifts with 120 lbs 

 Fourth Super set- Back squats for 3 sets of 3 with 135ish.  Then 3 sets of 5 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 3 sets of 3 with 135 lbs

  

Wednesday NOGI & GI BJJ (2 1/2 hours)

1 hour nogi with women's class. Guard breaks

1 hour gi with all the people, also guard breaks

30 minutes rolling