Saturday Lifting/Bodyweight Training (1 hour 40 minutes) "hurried version"

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 3 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 1 sets of 3 with 135 lbs

Last- 3 sets of 6 kickstand squats with 40 lb weight

Hurried because of GC 

Friday BJJ COMP Class (1 hour)

 Two nights in a row of BJJ. Go me! Rolled with Jamison, Mason, Corbin, and Caleb

Thursday NOGI (90 minutes)

AT PIASA-  About 50 minutes drilling standing double wrist lock takedowns and about 40 minutes rolling with Josh, Ben, Nate, Tom, and Thomas.

Wednesday Lifting/Bodyweight Training (50 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

 

Tuesday CC Trail Running (30 minutes)

 3 hills ran in there, and got to pet 4 dogs!

Also-teaching kindergarten all this week

Saturday Building Shoveling, Sawing (3 hours)

 Building a privacy blind, and digging out a new raised bed, and reinforcing the rustic garden arch. I think I'm counting it as my lifting/strength workout for tomorrow as my right knee is now crying "uncle".

Saturday CC Hill Sprints (30 minutes)

 4 Big hill, 4 parallel to big hill (rainy, muddy, 60ish degrees)