Tuesday NOGI BJJ (1 hour)

 Learning octupus guard. Worked with DH and rolled with everyone at the end from octupus guard

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

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)

Then- 10 minutes physical therapy exercises

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Friday Bodyweight Training (20 minutes)

 15 set of 10 push ups (150 total)

15 set of 20 calf raises (300 total)

Tuesday Bodyweight Training/Lifting (40 minutes)

15 sets of 10 push ups alternated with 15 sets of 20 calf raises

Also- 3 sets of bench pressed with 120 lbs

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

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

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 5 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)

 THEN- 10 minutest of physical therapy exercises on the HINGE app

Saturday CC/Dirt Trail Running (55 minutes)

 Upper 80's and very dry

Friday BJJ COMP CLASS (1 hour)

 11 people again!!!

Wednesday CC HILLS SPRINTS/HIIT WORKOUT Running (30 minutes)

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

Tuesday NOGI BJJ (1 hour)

 Worked on K guard with Marshal

Tuesday Yoga (45 minutes)

 With Mrs. V

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

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)

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

THEN- 10 minutest of physical therapy exercises on the HINGE app

Saturday CC Trail Running (30 minutes)

 60 and relatively dry after all the rain this week.

Friday BJJ COMP Class (1 hour)

 11 people were there!

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Wednesday 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- 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).

Then- 3 sets of 3 dead lifts with 220 lbs (hex bar)

Tuesday Yoga (50 minutes)

 Most of the same things except tried eagle pose

 

Yesterday- worked at the preschool all day and then made a big dinner, so too wore out to workout proper

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

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

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)

Saturday CC Trail Running (1 hour)

 Really muddy and high 40's. Fell once on a hidden vine

Friday BJJ COMP Class (1 hour)

 Colby, Miles, CP, Nolan, and new guy

Plus - 2 1/2 hours of lunch monitor which is it's own workout

Thursday Trail Running (30 minutes)

 Paved trail to dirt tail to CC trail. Very muddy about 55 degrees

Wednesday Yoga (50 minutes)

 Did the usual stuff

Sunday Lifting (90 MINUTES)

 First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

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

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-  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).

 

had to skip the arm stuff due to my right arm hurting and not bending properly