Wednesday Bodyweight Training (30 minutes)

 15 sets of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

Tuesday Yoga (45 minutes)

 Sun sals, pigeons, shoulder stuff

Monday CC Trail Running (45 minutes)

Firmly Muddy and about 60 degrees.

Also- an hour of deep cleaning

Sunday lifting/bodyweight training (2 hours)

First super set -3 sets of 10 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 5 bench presses with 120 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)

LAST- Sumo dead lifts 3 sets of 5 at 120lbs

 

Thursday Treadmill Hill Sprints + Chest presses (30+ minutes)

20+ minutes of 1 minute hills sprints with 2 minutes walking (8 sprints total)

3 sets of 5 chest presses at about 100 lbs on the machine in the fitness center

Wednesday Bodyweight Training (30 minutes)

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

Tuesday Yoga (50 minutes)

normal stuff

Monday CC Snow Running (30 minutes)

 Snow with lot of ice. Struggled. 50 and sunny though.

Sunday Lifting (2 hours)

First super set -3 sets of 10 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- dead lifts 3 sets of 3 at 220lbs

Third 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).

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Snowy, icy, muddy melty, about 35. My feet were red and swollen with wetness and cold by the end of the run.

Friday BJJ COMP CLASS (1 hour)

 Only 6 people total.

Wednesday GI BJJ (1 Hour)

Worked on z-guard (half guard variation) to underhook, to single butterfly hook sweep, to double butterfly hook sweep.

Tuesday Bodyweight Training (30 minutes)

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

Monday SNOW CC & Paved trail running (30 minutes)

 The snow was hard and I was very tired for some reason. Probably because I was a lunch monitor for 2 1/2 hours