Friday BJJ COMP CLASS ( 1 hour)

 full class, even numbers, so no breaks :D

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Also- Field day with kids so lots of standing, walking, etc. Also also- 30 minutes weeding

Wednesday GI BJJ (1 hour)

 Drilled with Michelle. Rolled with Ryan M at the end

Worked on guard passes- headquarters, knee slice pass, etc

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

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

Sunday Lifting/Bodyweight Training (1 hour 45 mintues)

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

ALSO- 1 hour weeding and strawberry picking

Saturday CC Trail Running (50 minutes)

 Raining and super wet and muddy (about 70 degrees)

Also- fixed car door with silicone  caulk which took about 30 minutes

Thursday 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 1 sets of 3 with 155 lbs

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