Saturday Trail Running (45 minutes)

 on the HARD trail 

 

Plus 3 hours of deep cleaning and organizing

Wednesday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill and 4 medium hill

Sunday Lifting/Bodyweight Training (2 hours)

 Mixed things up a little to deal with left shoulder hurting and right knee also hurting. ALSO- USED HIGHEST ELEVATION OF HEEL LIFTS THIS TIME

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 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

glute bridges- 3 sets of 10 with 120lbs

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), PLUS set bicep curls, forearm curls, and shoulder presses all with 20ish lb weights (SKIPPED REVERSE LUNGES)

 

Saturday CC and Dirt Trail Running (40 minutes)

 Mostly CC trail, some dirt

Friday BJJ Comp Class (1 hour)

 Half gi, half nogi. Brought S with me to visit. Rolled with MH, CP, and CS

Thursday Lifting/Bodyweight Training (2 hours)

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

Second Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), 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. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

Single Leg RDL's with 3 sets of 10 with 40ish lb weight

glute bridges- 3 sets of 10 with 120 lbs

3rd super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Skipped bench presses etc. due to left shoulder, left upper arm, left upper back area really hurting today

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big, 4 medium hill

Sunday 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 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). 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), 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. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

glute bridges- 3 sets of 10 with 120 lbs

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

Saturday Trail Running (50 minutes)

 #4 trail because cc trail had some kind of event on it

Friday COMP Class (1 hour)

 Trained with three new guys from Odd Fellows grappling club

Thurday Lifting/Bodyweight Training (3 hours)

 Did the same as Sunday, just went slower

Wednesday GI Training (2 hours)

 1 hour drilling sort of a ghost escape from armbarred technical mount. Also 1 hour rolling at the end. 

Go me!

Monday CC Hill Sprints/HIIT WOrkout (30 minutes)

 4 big hill, 4 slightly smaller hill. Got to pet Loki and friends

Sunday 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 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). 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), 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. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

glute bridges- 3 sets of 10 with 120 lbs

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

Cool down- ABS

Friday BJJ COMP CLASS (1 hour and 5 minutes)

 Rolled an extra 5 minutes CP. Half gi and Half nogi

Wednesday CC HIll Sprints/HIIT Workout (30 minutes)

 4 big hills and 4 medium hill. Jogged to warm up because I forgot my jacket.

Tuesday Wrestling (1 hour)

 With S at the Bulls wrestling club

Monday Running Hard Trail (50 minutes)

 Needed to get close to an hour for running again, and my body was not going to do that on Saturday for some reason. For some reason, the hard trail uses different muscles and makes it easier to run for longer, even though the whole thing is steep hills basically.

Sunday Llifting/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 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). 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), reverse lunges for 3 sets of 5 with 70ish lbs

glute bridges- 3 sets of 10 with 120 lbs

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

Saturday CC Trail Running (30 minutes)

Ran out of time for a longer run. Spent hours and hours standing at a wrestling tournament.

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Had to skip working out for two days because I worked two 12 hour days