Saturday CC Trail Running (30 minutes)

 Muddy and still tired from this cold I have

Also- put together a bed frame Thursday

Wednesday CC HILL Sprints/HIIT Workout (30 minutes)

 Big hill and hill parallel to big hill. Rained all day and  then turned to snow as I got to the CC trail. The smaller hill is too muddy, so had to do the parallel hill and big hill.

Tuesday Lifting/Bodyweight Training (90 minutes)

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

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

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

Stopped there due to feeling sick from a cold

Friday BJJ NOGI COMP CLASS (1 hour)

 Not as hard as last week, probably because there were less people

Thursday CC Trail Running (30 minutes)

 Only 2 hills, mostly flats

Plus, more stuff than I care to name after that

Wednesday Lifting/Bodyweight Training (2 hours)

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

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

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

Then 3 sets of 10 hip thrusts with 120 lbs

Then 3 sets of 10 single leg romanian dead lifts with 30lb weight

 

Tuesday NOGI BJJ (1 hour)

 We learned back escapes with control arm and with choke arm side

Tuesday HIIT Workout/Hill Sprints CC Trail Running (30 minutes)

 4 big hill, 4 slightly less big hill

Saturday CC Trail Running (55 minutes)

 Tough comp class last night and couldn't quite make it the full hour

Friday NOGI bjj comp class (1 hour)

 Lots of tough guys, lots of fun

Thursday Lifting/Bodyweight Training (2 hours)

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

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

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

Then 3 sets of 10 hip thrusts with 120 lbs

Then abs at the end

 

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 less big hill. Sunny, dry and nice

Tuesday NOGI BJJ (1 hour)

 CP teaching as usual

Also- walking for an hour and walking all day for IEP day for teachers

Sunday Lifting/Bodyweight Training (90 minutes)

 

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

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies

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

Ended with 3 sets of 10 hip thrusts with 120 lbs

Ran out of time

Saturday CC Trail Running (55 minutes)

 Wet from rain, but mostly just exhausted from comp training and the new sumo back squats

Friday NOGI Competition BJJ (1 hour)

 Lots of tough guys to train with tonight

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

 First Super set done earlier in the day- 6 sets of 10 push ups (working on my push up form so scaling back to sets of 10 again until my form feels better), 6 sets of 20 calf raises, 6 sets of 6 chair dips

Second super set with 70 lbs bar- Military presses (3 sets of 3), Good mornings (3 sets of 8), Front squats with sumo feet (3 sets of 10)

Then- 3 sets of 5 back squats with 200 lbs and sumo feet. Also, trying to pause at the bottom for maximum muscle growth

Then- 3 sets of 10 bench presses with pause at bottom again

Then- 3 sets of 5 reverse lunges

Then 3 sets of 10 hip thrusts with 120 lbs

Then 3 sets of 10 Single leg RDL

Tuesday Nogi BJJ (1 hour)

 Worked on gift wrap from side control to back take and reverse triangle today

Sunday Lifting/bodyweight training (90 minutes)

 First super set- Military presses. good mornings, front squat with 70 lbs. Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet) and reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom

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

Then had to quit do to not feeling well and time constraints

 

Saturday CC trail running (1 hour)

 Wet, muddy, 40 degrees

Friday NOGI COMP Class (1 hour)

 Lots of tough guys to roll with and I got exhausted pretty quickly :D