Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

70, dry, sunny

Tuesday NOGI BJJ (1 hour+)

 1 hour drilling, 1 round of rolling

Monday Lifting (2 hours)

First Super Set:  bicep curls, forearm curls, tricep extension, and shoulder rows (ADDED) with 17 lb hand weights (3 sets of 15 each)

Second Super Set-  Bulgarian Split Squats 3 sets of 8 with 45ish lbs (22-23 lbs in each hand) THEN, 3 sets of 10 military presses with 22-23lbs in each hand, THEN Hip Thrusts 3 sets of 12 with 100 lbs

3rd Super Set: Good Mornings  3 sets of 5  Back lunges 3 sets of 5 on each leg both with 120 lbs (trying to lean forward more on back lunges to target glutes more)

Plus, physical therapy exercises at the end 

Saturday Planting/Tilling/Mulching (1 hour)

 Planted the garlic, finally

Friday CC Hill Sprints HIIT workout (30 minutes)

 4 big hill, 4 parallel to big hill

Thursday NOGI BJJ (1 hour)

 Drilled underhook to guillotine guard pass, drilled buzz saw guard pass, drilled single leg X pass

Tuesday Lifting (1 hour 45 minutes)

First Super Set:  bicep curls, forearm curls, and dumbbell rows with 17 lb hand weights (3 sets of 15 each)

Second super set-  Single leg RDLs- 3 sets of 10 on each leg with 45 lbs total (22-23 lbs in each hand), Sumo dead lifts- 3 sets of 5 with 120 lbs

Third Super set-  Back squats for 3 sets of 3 with 155ish. THEN reverse lunges for 3 sets of 3 with 155 lbs