Wednesday NOGI BJJ (1 hour)

Worked on snap downs, lateral drops, slide by's, positional sparring from closed guard, side control, and then a short shark tank

Tuesday CC Hill Sprints (30 minutes)

 4 big hill, 4 parallel to big hill

Also-lots of walking at work today

Monday Lifting (1 hour 45 minutes)

 First Super Set:  bicep curls, forearm curls, tricep extension PLUS bent over rows 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) alternated with Hip Thrusts 3 sets of 12 with 100 lbs

3rd Super Set: Good Mornings  3 sets of 5 (tried seated on a bench, still working on that)  Back lunges 3 sets of 5 on each leg both with 120 lbs (was trying to lean forward more on back lunges to target glutes more)

Thursday Running (30 minutes)

More than 1/2 paved, some cc trail. Too muddy to run on the trail very well

Wednesday BJJ NOGI (1 hour)

 Worked from standing, half guard, full guard

Tuesday Yard Work (1 hour)

 Weeding and laying down leaf mulch

Monday Lifting (1 hour 45 minutes)

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) alternated with 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)

15 minutes Physical therapy exercises