Tuesday Swimming (45 minutes)

35 laps 1 mile.

Monday GI Class (90 minutes)

Worked on russian tie to back belt grab, step in front, step behind, sit down, throw them over your shoulder. Worked on grab front arm, lift up, dive under the arm, grab the belt all the way around, then step other foot forward, then sit back while they roll over you.

Saturday HIIT Workout/HIll sprints (30 minutes)

6 hills sprinted. Two were kind of lame though, almost got it back on the lungs.

Thursday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts.

Wednesday Gi class (2 hours)

Worked on 3 sambo throws. Grab arm, tuck it in, grab other hand with own hand, fall back and turn 1/2 way through the throw. 2nd throw- grab arm, tuck it in as you step leg behind and then twist hips to throw. 3rd throw- Arm drag, russian tie to inside lapel grab (from the back), then fight the same side arm and lapel grab other side- then, hook foot behind the knee, put your head on their back and fall back as you throw them the opposite way.

Tuesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls, burnout lifts, and abs.

Friday Lifting/Bodyweight Training (80 minutes)

Skipped abs, rolls, yoga, burnout lifts.