Wednesday Swimming HIIT workout (30 minutes)

 7 sprint freestyle laps, 7 backstroke lap

Tuesday NOGI BJJ (1 hour)

 worked with Marshall for drilling and rolled with Dylan and Nash

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

Then- 3 sets of 3 straight leg dead lifts with 220 lbs hex bar 

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).

Took longer with the heavier dead lifts and more cleaning

Saturday Big Shovel Digging (2 hours)

 Diggin up St. John's Wort at a friend's house and planting it in my yard

Satuday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. 60 and dry

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Thursday Bodyweight Training Workout (20 minutes)

 10 sets of 10 push ups (different elevations, but basically 5 sets of elevated push ups and 5 sets of floor push ups) and 10 sets of 20 calf raises.