Wednesday CC HILL SPRINTS/HIIT Workout (30 minutes)

 4 big, 4 parallel to big hill. A little muddy and 35, with no wind

Tuesday NOGI BJJ (1 hour)

 Worked on various russian tie positions and uchi mata from russian ties

Monday BJJ GI (1 hour)

 worked on grip breaks and played the "take your partners towel while they try to take your towel" game

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

(skipped dead lifts due to time)

Third super set- 3 sets of 10 bench presses with 100 lb bar (added 20 lbs). THEN 3 sets of 15 push ups (last set of push ups was 20 regular 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 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

Cleaning between sets

Saturday CC Trail Running (1 hour)

 foggy, misty, slightly muddy

Friday BJJ COMP Class (1 hour)

 Took Q, worked with Q, Corbin, Jameson, and Miles

Wednesday CC Hill Sprints (30 minutes)

 4 big hill and 4 parallel to big hill

Got to pet 2 Bernese Mountain dogs

Tuesday NOGI BJJ (1 hour)

Worked on single legs, double legs, and stuff to do off of that.

Yesterday- hours of cleaning and de-cluttering

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)

(skipped dead lifts due to just forgetting and not wanting to go back and do them)

Third super set- 3 sets of 10 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 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

 Lots of cleaning between sets

Saturday CC Trail Running (50 minutes)

 Possibly even muddier than Thursday :/ 50 degrees though, so that was nicer

Friday BJJ COMP CLASS (1 hour)

 too many people to name

Thursday CC HILL SPRINTS (30 minutes)

 4 big hill and 4 parallel to big hill. Very muddy and 40 something degrees.

Wednesday Lifting/Bodyweight Training (1 hour 15 minutes)

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

First 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).

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

Tuesday Yoga (50 minutes)

 Shoulders and pigeon

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)

(skipped dead lifts due to soreness from cold running yesterday)

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)

 

Saturday CC Trail Running (55 minutes)

Under 20 degrees and bitter cold. Snowed at the end, but not too bad once I got 10 minutes in.

Thursday Bodyweight Training (20 minutes)

 100 push ups 200 calf raises

Wednesday GI BJJ (90 minutes)

 30 minutes stick fighting for self defense women's class and one hour gi drilling breaking down turtle and butcher (wrestling)

Tuesday NOGI BJJ (1 hour)

Drilled with Colby again. Rolled with Colby, Steve, Rosener, and BM.

Tuesday CC HILL Sprints HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill

50 and muddy from snow melt

Monday Yoga 45-50 minutes

Worked on stretching, sun salute, lifting ourselves with arms while sitting cross legged on our butts.

 

Also- lunch monitor for 2 1/2 hours

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

(skipped dead lifts due to time)

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).

Friday BJJ COMP Class (1 hour)

Trained with Corbin, Tom, Jamison, Nolan, Miles, and Nash

Extra walking at work today handing out inserts for 90 minutes.

Thursday 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, 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 3 straight leg dead lifts with 220 lbs hex bar

THEN- 3 sets of 10 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)

(THIRD) 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).

Wednesday Bodyweight Training (30 minutes)

 15 sets of 10 push ups (150 total) and 15 sets 20 calf raises (300 total)

Tuesday NOGI BJJ (1 hour)

Learned monoplata from closed guard and side control. Drilled with Colby again. Rolled with Devin, Steve, and JR

Monday Barefoot Treadmill running (30 minutes)

 Think I have a blister on both feet on the ball of the foot though :P