Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 Dry and about 75, so nice day for a run. 

My left hip is really bothering me due to sitting on the floor with an autistic kindergartner for over a week. This is probably going to be a weird workout week.

Monday 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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

THEN- 3 sets of 5 sumo dead lifts

Third 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

THEN- 3 sets of 3 split squats with heels on to elevate my heels (22 lb weight in each hand) (reduced the reps to really focus on going super deep to the ground, painfully so)

 

Also- carrying and walking an autistic kindergartner all over the school.

Sunday CC Trail Running (45 minutes)

My stomach and back were both hurting, so opted for a run instead of lifting

Saturday Two BJJ Seminars Gi (2 hours)

 Mr W seinar- kimura trap from side triangle

Mindi- Pulling lapels back in back control and NOT putting in hooks for control. Also, using same lapel grip to break turtle

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

Then 3 sets of 2 straight leg dead lifts with 220 lbs 

Then 10 sets of 10 push ups (100 total)  alternated with 10 sets of 20 calf raises  (200 calf raises)

Tuesday NOGI BJJ (1 hour)

 Drilling knee slice pass, split squat pass, donkey kick pass, etc from closed guard

Monday Yard Work (1 hour)

 Moving more wood, intense weeding, etc.

Sunday Bodyweight Training and Lifting (2 1/2 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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

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

THEN- 3 sets of 10 hip thrusts with back on the bench press bench

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

THEN - 3 sets of 10 split squats with 22lb weight in each hand and elevated heels

Saturday CC Trail Running (50 minutes)

 In the rain and some mild thunder/lightning. Inching my way back up to an hour.

Friday Lifting Logs/Strength Workout (1 hour)

 Carrying logs from back yard to all over the whole yard

I got so sweaty that I soaked through my top and my pants

 

Friday BJJ Comp Class (1 hour)

 1/2 gi, 1/2 nogi

Got TWO charlie horses from all the sweating from yard work right before

Wednesday 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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

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

THEN- 3 sets of 10 hip thrusts with back on the bench press bench

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

 

Also- an hour of cleaning up branches and logs from part of a fallen tree that my friend B took apart with a chainsaw

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Sunday Lifting/Bodyweight Training (2 hours 15 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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

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

THEN- 3 sets of 10 hip thrusts with back on the bench press bench

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

THEN - 3 sets of 5 split squats with 22lb weight in each hand

Saturday CC Trail Running (45 mintues)

 It was stinking hot and I felt so much slower than last week, but I think I ran the same distance in the same time.

Thursday NOGI (1 hour)

 40 minutes drilling half guard, possum pass, coyote pass 20 minutes rolling

Wednesday Big Shovel Yard Work (90 mintues)

Finishing up digging out the compost pile and making it level, with adding stuff back into it as well. Also, transporting dirt between garden beds and raised beds

Tuesday Big Shovel Digging (2 hours)

 Excavating the entire compost pile and moving it to the new raised bed.

Monday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill. 80 and a light shower right at the beginning, but then sun.

Also- swimming with kids for an hour

Sunday Weeding (2 hours)

 Not feeling well today, so this is probably it

Saturday CC Trail Running (45 minutes)

 Nice day with nice breezes, 80 degrees

Friday Walking (1 hour 10 minutes)

Carrying a large bag of cat food in a back pack for the last 30 minutes of that

Nice day, about 80 with a nice breeze.