Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi 

 

Plus, 1 hour walking with Teague

Thursday Lifting/Bodyweight Training (2 hours)

Did hand weight first because I skipped them earlier in the week

 

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, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

Wednesday CC HILL Sprints/HIIT Workout (30 minutes)

 Wet but no horseflies 

 

Also- walking wtih Teague for 2 miles (40 minutes)

Tuesday NOGI BJJ (1 hour)

 Hard class. We drilled anaconda and back take from snap down and then intense rounds after that.

Monday 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- 3 sets of 10 bench presses. THEN 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), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

Had to skip hand weights due to general weak feeling

 

Sunday Walking (45 minutes)

 In the heat

Saturday CC Trail Running (50 minutes)

 Also hiked almost every day for a week on vacation