Saturday CC Trail Running (55 minutes)

Under 20 degrees and bitter cold. Snowed at the end, but not too bad once I got 10 minutes in.

Thursday Bodyweight Training (20 minutes)

 100 push ups 200 calf raises

Wednesday GI BJJ (90 minutes)

 30 minutes stick fighting for self defense women's class and one hour gi drilling breaking down turtle and butcher (wrestling)

Tuesday NOGI BJJ (1 hour)

Drilled with Colby again. Rolled with Colby, Steve, Rosener, and BM.

Tuesday CC HILL Sprints HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill

50 and muddy from snow melt

Monday Yoga 45-50 minutes

Worked on stretching, sun salute, lifting ourselves with arms while sitting cross legged on our butts.

 

Also- lunch monitor for 2 1/2 hours

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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

(skipped dead lifts due to time)

Third super set- 3 sets of 10 bench presses with 90 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

THEN- 3 sets of 10 hip thrusts with back on the bench press with 90 lbs (added 20 lbs)

 Fourth Super set- Back squats for 3 sets of 3 with 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).