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), 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)

I did physical therapy stretches in between sets of the second super set to try to keep from tweaking my back again (like last Thursday)

 

Saturday CC Trail Running (45 minutes)

 Hot, humid, spider webby

Friday BJJ COMP Class (1 hour)

Nice class, not as hot as usual

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Hot hot hot humid humid humid

Wednesday Lap Swimming HIIT Workout (30 minutes)

 8 freestyle sprint laps and 8 back stroke laps with some warm up and cool down swimming

Friday Walking (1 1/2 hours)

 City walking

Thursday Lifting/bodyweight training (2 hours)

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), 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