Sunday Intense Yard Work (4 hours)

 I'm counting this as my strength workout

Saturday CC Trail Running (55 minutes)

 90 degrees and dry

Friday NOGI COMP (1 hour)

 Intense class

Thursday NOGI (1 hour)

 Nogi, easy class with body lock pass and possum pass.

Wednesday Lifting/Bodyweight Training (2 hours)

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 135ish  (added 15 lbs to the squat rack bar), 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 135 lbs 

 Skipped hip thrusts due to upper thigh cramp on the front of the thigh 

Also- running around the school for 4 hours doing errands

Tuesday HIIT Workout/CC Hill Sprints (30 minutes)

 8 big hill, 8 parallel to big hill

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

 

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 135ish  (added 15 lbs to the squat rack bar), 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 135 lbs 

Then hip thrusts by themselves with 120 lb bar

(same lifts, just went slow today)