Sunday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets) 

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

 

Saturday CC Trail running (30 minutes)

 Mostly flats, just straight running. Only 2 big hills. Some CC trail and some dirt trail

Friday COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Wednesday Lifting/Bodyweight Training (90 minutes)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators. 

Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

ran out of time running kids around

 

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill (because I thought the medium size hill would be too muddy)

Monday GI BJJ (90 minutes)

 1 hour drilling from side control and 30 minutes rolling

Sunday Lifting/Bodyweight Training ( 2 1/2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators. 

Second Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

ended with glute bridges with 120lbs for 3 sets of 10