Tuesday NOGI BJJ (1 hour)

 Worked with C (a girl!) and DW (almost a girl!) :D Also rolled with Nate.

Tuesday Yoga (30 minutes)

Getting to pigeon pose today

Fell over twice, but okay otherwise

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

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 135ish.  Then 3 sets of 10 of bent over rows with 90 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 135 lbs

 

Also- hour of yard work in the heat

Saturday CC Trail Running (35 minutes)

Dry and 95 degrees

 Also- 90 minutes weeding right when I got home

Friday BJJ COMP Class (1 hour)

 Lots of people, lots of rolls

Wednesday Lifting/Bodyweight Training (90 minutes)

First body weight training- 10 push ups alternated with 20 calf raises X 10 (100 and 200 total)

Then after school:

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)

Then: 3 sets of 5 sumo dead lifts

Also- lost of walking today at school as the interventions teacher for both schools

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 Missed a week of workouts due to being sick with a bad cold/flu