Monday CC Trail Running (30 minutes)

 I meant to run longer but my legs gave out. I walked all day, every 30 minutes, between teacher meetings. Also- was still sore from sumo dead lifts yesterday.

Sunday Lifting/Bodyweight Training (1 hour 45 minutes)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights 

Sumo Dead Lifts 3 sets of 5 with 120 lbs bar

Second super set- Military presses (3 sets of 5). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators) (3 sets of 5 for both)

Third super set- 3 sets of 5 bench presses with 120 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 100 lbs (added 20 lbs)

 Then- 10 minutes of physical therapy exercises to cool down at the end

 

Friday NOGI BJJ (1 hour)

 Trained with Aiden, Corbin, Jameson, Caleb, Nolan Colby, Travis, and Andrew,

Thursday Lifting/Bodyweight Training (1 hour 45 minutes)

First Super set:

15 set of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

Second Super Set - Back squats for 3 sets of 3 with 155ish.  Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs

Then- 10 minutes of physical therapy exercises to cool down at the end

 

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Tuesday NOGI BJJ (1 hour)

 Worked with Colby. Rolled with Colby and Devin. Devin taught the class.

Monday LIfting/Bodyweight Training (90 minutes)

 First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

Second super set- Military presses (3 sets of 5). good mornings (with legs spread, bent over for hip flexibility) (3 sets of 5), front squat with 70 lbs (with heel elevators) (3 sets of 5)

Third super set- 3 sets of 5 bench presses with 120 lb bar (last set was 4). 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 100 lbs (added 20 lbs)

Then- 10 minutes of physical therapy exercises to cool down at the end