Wednesday GI BJJ (1 hour 45 minutes)

 1 hour drilling double leg, single leg defenses from sprawl and back body lock

Also- stayed to work on new triangle set up and rolled with 3-4 people as well

Tuesday CC Trail Running/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. About 95 degrees

Sunday 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 a slant to the bench so I could get my feet on the floor). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

3 sets of 12 hip thrusts with 100 lbs bar (added 2 reps to each set)

 

Friday BJJ COMP Class (1 hour)

 Only five people, but still fun

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Started running 2 sprints in, and then chased by obnoxious horseflies

Wednesday BJJ GI (1 hour)

 Worked on wristlocks from side control and back control

Tuesday Lifting/Bodyweight Training (1 hour 20 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 3 sets of 3 with 155 lbs