Monday 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 5 kickstand squats with 40 lb weight

 Ran out of steam before glute bridges

Missed working out the last two days due to feeling sick

 

Friday BJJ COMP CLASS (1 hour)

 Just CP and Brayden

Thursday CC Hill Sprints/HIIT workout (30 minutes)

 right at dusk, very pretty

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 (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  

ran out of time to do more lifts due to kid's activities

 

Tuesday NOG BJJ (1 hour)

 Drilled more k guard with DW again

Monday 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 (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 5 kickstand squats with 40 lb weight

 

Also- cleaning, organizing, and cutting down a tree for 2 hours

 

Sunday BJJ GI Seminar (2 hours)

 Practicing k guard to take down, to technical stand up, or to stack pass, or to leg lock