Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Monday GI BJJ (1 hour)

 Drilling arm bars from spider web, mount, S-mount, and closed guard

Monday Yoga (1 hour)

 At the teller room right before BJJ

Sunday 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)

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)

Skipped last sets due to being sore still from three BJJ classes and the long run yesterday

Saturday CC Trail/ Dirt Trail Running (1 hour)

50's and muddy 

 Training jiu jitsu two days in a row made me feel like I've been in car wreck, but I still persisted

Friday BJJ COMP Class (1 hour)

 only five people, but I got so hot :O

Thursday BJJ GI at OF (75 minutes)

Visited nearby gym - OF

About 45 minutes drilling and 30 minutes rolling

Wednesday Bodyweight Training (20 minutes)

 10 sets of 10 push ups, 10 sets of 20 calf raises

Tuesday NOGI BJJ (1 hour)

 Escape from half guard and mount

Tuesday Yoga (45 minutes)

 Tried the bow, failed to grab own ankles :/ Had to use a strap

Monday Swimming HIIT Workout (30 minutes)

 7 sprint freestyle laps, 7 back stroke laps, 1 warm up lap (15 laps total)

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, good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators) (all 3 sets of FIVE)

THEN- 3 sets of 8 straight leg dead lifts with 100 lbs

Third super set- 3 sets of 8 bench presses with 100 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 100 lbs (added 20 lbs)

Fourth Super set- Back squats for 3 sets of 3 with 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

 

Saturday CC/Dirt Trails Running (1 hour)

 Very dry and in the 70's

Friday BJJ COMP Class (1 hour)

 only five total, but lots of fun

Wednesday Swimming HIIT workout (30 minutes)

 7 sprint freestyle laps, 7 backstroke lap

Tuesday NOGI BJJ (1 hour)

 worked with Marshall for drilling and rolled with Dylan and Nash

Monday 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)

Then- 3 sets of 3 straight leg dead lifts with 220 lbs hex bar 

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 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

Took longer with the heavier dead lifts and more cleaning

Saturday Big Shovel Digging (2 hours)

 Diggin up St. John's Wort at a friend's house and planting it in my yard

Satuday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. 60 and dry

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Thursday Bodyweight Training Workout (20 minutes)

 10 sets of 10 push ups (different elevations, but basically 5 sets of elevated push ups and 5 sets of floor push ups) and 10 sets of 20 calf raises.

Wednesday BJJ GI (1 hour)

Studied half guard escapes. Drilled positional rolling from half guard with Michelle, Christian (who I had not seen in awhile), and Kelly (boy)

Tuesday Bodyweight Training (20 minutes)

 10 sets of 10 push ups and 10 sets of 20 calf raises. Short for time today.

Monday Swimming HIIT Workout (25 minutes)

 4 sprint freestyle laps, 4 back stroke laps

Sunday Lifting/Bodyweight Training (1 Hour)

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 straight leg dead lifts with 120 lbs

Third super set- 3 sets of 5 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)

(sped things up because of time constraints) 

 

Also- 2 hours transplanting strawberry and iris plants

Saturday Trail Running (50 minutes)

 #4 trail

also- shopping