Wednesday CC hill Sprints/HIIT Workout (30 minutes)

 4 big hill 4 slightly smaller hill

Tuesday NOGI BJJ (1 hour)

Worked on closed guard breaks. Knee in tail bone break. Hand scooped behind to push down lower leg with C grip break. They go for triangle and you posture up, put that leg on your shoulder, and then turn into side control.

  Worked with Dylan G and taught by CP

Monday Swimming HIIT Workout (30 minutes)

8 freestyle laps and 8 8 back stroke laps

 Also the aforementioned lifting workout

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

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 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 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. 

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights 

Then hip thrusts by themselves with 120 lb bar

Plus, lots of vacuuming in between sets

Sunday CC Trail Running (40 minutes)

 sick again, so did not run yesterday and didn't try for the full hour

Friday BJJ COMP CLASS (1 hour)

 1/2 gi and 1/2 nogi

Thursday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 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 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. 

Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights