Saturday CC Trail Running (45 minutes)

 Mostly dry, hot and muggy

Friday Comp Class (1 hour)

 1/2 gi, 1/2 nogi

Wednesday Lifting/Bodyweight Training (2 hours)

 (went faster on the last set because of time constraints)

First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs 

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 3 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 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 1 sets of 3 with 135 lbs

Tuesday NOGI BJJ (1 hour)

 drilled mount escapes with Devin, then rolling from mount

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Plus, cleaning clothes out and organizing closet for 3 hours

Sunday Lifting/Bodyweight Training (3 hours)

 (went slower, longer time between lifts)

First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs 

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 3 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 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 1 sets of 3 with 135 lbs

Last- 3 sets of 6 kickstand squats with 40 lb weight

Saturday CC Trail running (45 minutes)

 Dry, nice breeze

Friday BJJ COMP Class (1 hour)

Got a second stripe on my blue belt!!!

Thursday Hiking (90 minutes)

 With the Littles on the Bohm Nature Preserve

Also- lots of walking all over the school and packing up rooms with teachers

Wednesday Lifting/Bodyweight Training (90 minutes)

 First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs 

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

 

Shortened the workout (skipped the last super set) due to tirednesss from last night's BJJ training and from being outside and on my feet ALL DAY for a field day for the school I work at.

Tuesday NOGI BJJ (2 hours)

 1 hour technique with Ben and 1 hour rolling with Joshua, Ben, and Thomas

Monday CC Hill Sprints/HIIT Workout (25 minutes)

 3 big hill, 4 parallel to big hill (still sore from all the stair climbing on Saturday)

Also- lunch monitor for 2 1/2 hours which is the physically hardest job at the school

Saturday Moving (2 hours)

 3 story walk up, carrying heavy boxes and furniture, 2 hours straight. That's my strength workout for tomorrow because I had muscle failure. I can't remember the last time that happened.

 

Also- 1 hour weeding

Saturday CC Trail Running (45 minutes)

 Kind of muddy, but not too bad. 70 degrees with a nice breeze.

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Plus 3 hours packing up boxes and taking apart furniture for various reasons

 

Plus, one hour weeding and picking strawberries

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 3 weeks of rain and then 90 degrees

More deep cleaning

Wednesday Bodyweight Training/Machine exercises/lifting (45 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat press machine, with arm press,  shoulder press machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy). Split squat- 3 sets of 6 alternated with hand weight exercises- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand- 3 sets of 8-10 reps

Also- 3 hours deep cleaning and laundry

Tuesday NOGI BJJ (1 hour)

Working on sweeps from half guard with Jonathan tonight 

Also- teaching kindergarten all day

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 (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs 

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 3 with 135ish, Then 3 sets of 10 of bent over rows with 70 lbs. THEN reverse lunges for 1 sets of 3 with 135 lbs

Friday BJJ Comp Class (1 hour)

 Plus 45 minutes of walking with kindergarten

Thursday LIfting/bodyweight Training (45 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

Lifting-   Back squats for 3 sets of 3 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs. THEN reverse lunges for 3 sets of 3 with 135 lbs

Tuesday NOGI BJJ (1 hour)

 PLus 1 hour deep cleaning

Monday CC Trail Running (30 minutes)

Really muddy.

Also-30 minutes extra walking

Also also- 3 hours deep cleaning my son's bedroom since he moved out

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 (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs 

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 3 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 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 1 sets of 3 with 135 lbs

(skipped kickstand squats due to feeling so sore from all the gardening yesterday)

Saturday Gardening/Planting/Weeding (4 hours)

 Getting the new bed ready and planted

Friday BJJ COMP Class (1 hour)

7 people total. Hard class because it was hot today.

Also- taught kindergarten all day