Saturday CC Trail Running (30 minutes)

 Muddy and still tired from this cold I have

Also- put together a bed frame Thursday

Wednesday CC HILL Sprints/HIIT Workout (30 minutes)

 Big hill and hill parallel to big hill. Rained all day and  then turned to snow as I got to the CC trail. The smaller hill is too muddy, so had to do the parallel hill and big hill.

Tuesday Lifting/Bodyweight Training (90 minutes)

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

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

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

Stopped there due to feeling sick from a cold

Friday BJJ NOGI COMP CLASS (1 hour)

 Not as hard as last week, probably because there were less people

Thursday CC Trail Running (30 minutes)

 Only 2 hills, mostly flats

Plus, more stuff than I care to name after that

Wednesday Lifting/Bodyweight Training (2 hours)

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

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

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

Then 3 sets of 10 hip thrusts with 120 lbs

Then 3 sets of 10 single leg romanian dead lifts with 30lb weight

 

Tuesday NOGI BJJ (1 hour)

 We learned back escapes with control arm and with choke arm side