Wednesday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big hill, 4 slightly less big hill

Tuesday Nogi Bjj (1 hour)

 Worked on chair sit from side control and chair sit from the over/under pass

Monday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs

Second Super set- Back squats for 3 sets of 6 with 200ish and reverse lunges for 3 sets of with 70ish lbs

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups and Then 3 sets of 10 reverse chest flies

Then yoga and abs at the wrestling building because ran out of town

90 push ups total for the whole workout

Saturday CC Trail Running (50 minutes)

 45 degrees and moderately sunny

Also- small projects around the house and cleaning

Friday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat

(skipped heaviest lifts due to lower back achiness)

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises and 3 sets of 6 pulls ups.

Then- Glute Bridges

Then 3 sets of 10 reverse chest flies (or just chest flies?)

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups and 3 more sets of calf raises

 3 sets of 6 reverse lunges

 90 push ups total for the whole workout, 120 calf raises

Then- abs at the end

Thursday HIIT/CC Hill Sprints (30 minutes)

 Dry, nice, sunnny

4 big hill and 4 slightly smaller hill

Wedneday Swimming HIIT Workout (30 minutes)

 8 sprint laps and 8 backstroke laps. Then, diving off diving board with kids for another 30 minutes

Tuesday Nogi BJJ (1 hour)

 Working on smash pass from knee shield and half guard

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

 First super set- Military presses. good mornings, front squat

Second super set- 3 sets of 3 hex bar dead lifts 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises and 3 sets of 6 pulls ups.

Then- Glute Bridges

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups

Then 3 sets of 8 reverse chest flies (or just chest flies?)

 90 push ups total for the whole workout

Then- abs and yoga on the yoga trapeze

 

Sunday CC Trail Running (1 hour)

 Really dry and dust today, but about 60 degrees

Friday NOGI BJJ (1 hour)

 Competition Class

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

 First super set- Military presses. good mornings, front squat

Second super set- 3 sets of 6 back squats with 180-200 lbs mixed with 3 sets of six reverse lunges with 70 lbs on my back

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

Then- Glute Bridges

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups

90 push ups total for the whole workout

Then- abs 

 Skipped chest flies because I just ran out of steam. I'm trying to squat much deeper and slower to build muscle and it's wearing me out

 

Tuesday Nogi BJJ (1 hour)

 Drilling smash pass from half guard to one butterfly hook, to side control, or mount

Tuesday CC Trail Running HIIT Working (30 minute)

 4 big, 4 slightly smaller hill

Monday Lifting/Bodyweight Training (90 minutes)

First super set- Military presses. good mornings, front squat

Second super set- hex bar dead lifts- 3 sets of 3 at 200-220 lbs with 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 2 sets of 15 push ups and 2 sets of 20 calf raises. I forgot to do the first set of push ups/calf raises

Then-hip thrusts

Pooped out at that point due to doing 90 minutes of yard work with big bags of leaves and a lawnmower right before doing the workout

 

Sunday CC Trail Running (50 minutes)

 Almost got my hour back

Friday Nogi BJJ Comp Class (1 hour)

 Two guys had to drop out because it got too hard ;)

Also-walking around 25-30 minutes during work break and lunch break

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

 First super set- Military presses. good mornings, front squat

Second super set- 3 sets of 6 back squats with 180-200 lbs mixed with 3 sets of six reverse lunges with 70 lbs on my back

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

Then-sumo dead lifts 3 sets of 6 with 120 lbs (with breaks to clean the stove)

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups and 3 more sets of 20 calf raises. 

90 push ups total for the whole workout and 120 calf raises

Then- abs 

 Skipped chest flies because I just ran out of steam. I'm trying to squat much deeper and slower to build muscle and it's wearing me out

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 smaller hill (finally cleared)

Monday Lifting/Bodyweight Training (2 hours)

 I did two new lifts this time

First super set- Military presses. good mornings, front squat

Second super set- hex bar dead lifts- 3 sets of 3 at 200-220 lbs with 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 2 sets of 15 push ups and 2 sets of 20 calf raises. I forgot to do the first set of push ups/calf raises

Then-hip thrusts

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups. 

75 push ups total for the whole workout

Then- abs 

 Last new lift- Reverse chest flies -  3 sets of 10 with 20 lbs in each hand

Saturday CC Trail Running (40 minutes)

 Still sick so did not want to try the full hour today

Friday Big Shovel Yard Work (2 hours)

 Counting this as my strength workout since we were in a tearing rush to get things planted before a hard freeze AND I'm fighting a cold.

Wednesday Walk/Run Paved (1 hour)

 Chasing my 10 year old on his scooter. Still not feeling great from the busy week/weekend so skipped lifting again.