Friday COMP BJJ (1 hour)

 1/2 gi and 1/2 nogi

Thursday Lifting/Bodyweight Training (1 hour 40 minutes)

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

Second super set:

15 set of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

Third 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

Wednesday CC Trail Running (30 minutes)

 Dry, hot, no horseflies though :D

 

Also- 45 minutes weeding in the garden

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 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)

 

Sunday CC Trail Running (50 minutes)

 Muddy and 90 degrees

Friday BJJ COMP Class (1 hour)

 7 people there, so some breaks

Wednesday GI BJJ (1 hour 10 minutes)

 40 minutes drilling takdeowns, 30 minutes rolling

 

Plus, 30 minutes garden stuff today and yesterday