Tuesday NOGI BJJ (1 hour)

 drilled side control escapes and rolled last 10 minutes

Tuesday Yoga (30 minutes)

 mostly working up to the triangle pose

Monday Lap Swmming (40 minutes)

 4 back stroke, 21 freestyle laps

 

Also- walking all over the school as a reading teacher picking up groups of kids every 25-30 minutes

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 smaller hill

Also- small car repair and rearranging outdoor furniture

Friday BJJ COMP Class (1 hour)

 Back pain still present, but doing better

Wednesday Lap Swimming (40 minutes)

 25 laps

22 freestyle, 3 back stroke ( I think)

Also- lifting a grumpy autistic K kid all day while my back was already feeling awful

Tuesday Yoga (40 minutes)

 with Ms VN at the school

Monday NOGI & GI BJJ ( 2 hours)

 1 hour drilling women's class (nogi), 1 hour drilling gi class

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-SKIPPED due to left hip, left leg pain

Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). 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 with 90 lbs (added 20 lbs)

Fourth Super set- Back squats for 3 sets of 3 with 135ish.  Then 3 sets of 5 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 135 lbs

Plus, lots of cleaning stuff in between

Saturday Trail Running in the rain (30 minutes)

 Running in a park in Fenton, then it started raining really hard. Fell once, not too bad

Friday Bodyweight Training/Lifting (1 hour)

First body weight training- 10 push ups alternated with 20 calf raises X 10 (100 and 200 total)

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)

Also- taught PE all morning, which is like a low level workout in itself

Thursday NOGI BJJ (90 minutes)

 1 hour drilling, 30 minutes rolling

Wednesday CC Hill Sprints/HIIT Workout (30 minnutes)

 4 big hill, 4 parallel to big hill

Tuesday NOGI BJJ (1 hour)

 Worked with C (a girl!) and DW (almost a girl!) :D Also rolled with Nate.

Tuesday Yoga (30 minutes)

Getting to pigeon pose today

Fell over twice, but okay otherwise

Sunday Lifting/Bodyweight Training (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 90 lb bar (added 20 lbs). 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 with 90 lbs (added 20 lbs)

Fourth Super set- Back squats for 3 sets of 3 with 135ish.  Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 135 lbs

 

Also- hour of yard work in the heat

Saturday CC Trail Running (35 minutes)

Dry and 95 degrees

 Also- 90 minutes weeding right when I got home

Friday BJJ COMP Class (1 hour)

 Lots of people, lots of rolls

Wednesday Lifting/Bodyweight Training (90 minutes)

First body weight training- 10 push ups alternated with 20 calf raises X 10 (100 and 200 total)

Then after school:

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

Also- lost of walking today at school as the interventions teacher for both schools

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 Missed a week of workouts due to being sick with a bad cold/flu

Tuesday NOGI BJJ (1 hour)

Worked getting underhooks from mount, to head and arm choke and to S mount

 

 Got over heated towards the end

Monday Yard Work (4 hours)

 More obnoxious weed sawing and sculpting more tree limbs