Wednesday Bodyweight Training (20 minutes)

 10 sets of 10 push ups, 10 sets of 20 calf raises

Tuesday NOGI BJJ (1 hour)

 Escape from half guard and mount

Tuesday Yoga (45 minutes)

 Tried the bow, failed to grab own ankles :/ Had to use a strap

Monday Swimming HIIT Workout (30 minutes)

 7 sprint freestyle laps, 7 back stroke laps, 1 warm up lap (15 laps total)

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, good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators) (all 3 sets of FIVE)

THEN- 3 sets of 8 straight leg dead lifts with 100 lbs

Third super set- 3 sets of 8 bench presses with 100 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 100 lbs (added 20 lbs)

Fourth Super set- Back squats for 3 sets of 3 with 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

 

Saturday CC/Dirt Trails Running (1 hour)

 Very dry and in the 70's

Friday BJJ COMP Class (1 hour)

 only five total, but lots of fun