Tuesday NOGI BJJ (1 hour)

Got to drill with my good friend DW!!! We drilled knee shield to dog fight and smashed half to dog fight.

I was too tired from doing cafeteria duty yesterday to workout so I worked out twice today.

Tuesday CC Hill Sprints/HIIT Workout (25-30 minutes)

4 big hill, 4 parallel to big hill. Super muddy, rainy,  and hard to get enough traction to run hard up the hills. I kept finding sink holes and sinking into mud up to my ankle.

Sunday 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 (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs

 Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 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 3 sets of 10 glute bridges/hip thrusts with 120 lb bar

Then 3 sets of 5 kickstand squats with 40 lb weight

 

Also- some cleaning

 

 

Saturday CC Trail Running (55 minutes)

 60 degrees dry and sunny. Did 3 sets of 3 hip opening exercises afterwards to try to alleviate hip problems from long runs.

Also - cleaning and organizing for a few hours

Friday BJJ COMP Class (1 hour)

 worked with heavy weight new guy wrestler, CP, TD, and Jamison

Also- worked clearing stuff out of my mom's house for a few hours

Thursday Lifting/Bodyweight Training (2 hours in 2 parts)

 First Part:

1st super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

2nd lift - 3 sets of 3 straight leg dead lifts with 220 lbs

Second Part:

First super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Second super set- Back squats for 3 sets of 4 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 

Third super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs) 

Tuesday NOGI BJJ (1 hour)

 Drilling with CH and TD from closed guard to knee pinch arm bar, and to kimura