Tuesday NOGI BJJ (1 hour)

 Worked on K guard with Marshal

Tuesday Yoga (45 minutes)

 With Mrs. V

Sunday 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 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

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- Sumo dead lifts 3 sets of 5 at 120lbs

THEN- 10 minutest of physical therapy exercises on the HINGE app

Saturday CC Trail Running (30 minutes)

 60 and relatively dry after all the rain this week.

Friday BJJ COMP Class (1 hour)

 11 people were there!

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Wednesday Lifting/Bodyweight Training (2 hours)

 First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

Third Super set- Back squats for 3 sets of 3 with 155ish (added 20 lbs).  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 (added 20 lbs).

Then- 3 sets of 3 dead lifts with 220 lbs (hex bar)