Tuesday Lifting/Bodyweight Training (80 minutes)

Added back in the 2nd set of body weight training and more yoga in the middle for my back

Friday Open Mat (75 minutes)

HNHQ with DD. About 10-12 people so rolled with everyone twice

Thursday Hard Trail Running (55 minutes)

SIUE Nature Preserve

Wednesday Lifting/Bodyweight Training (70 minutes)

Skipped the 2nd set of bodyweight training to give my shoulder a break again. Also- tried to work more yoga into the beginning and middle (but still did some at the end as well) to help with my back left hip hurting

Tuesday Trail Running (45 minutes)

Mud, ice, snow, and running in a tank top because it was 60 degrees

Monday Gi Class (2 hours)

Working waiter sweep from lockdown, electric chair, stoner control, vaporizer, and then rolling

Monday Lifting/Body Weight Training (70 minutes)

Skipped second set of pull ups/push ups due to right arm hurting

Saturday Running Hills/Cross Country SNOW (30-35 minutes)

15 minutes running on the CC trail in the snow. Also -ran 4 snowy hills

Friday Lifting/Bodyweight Training (80 minutes)

Skipped most of abs and 2nd set of pushups/pullups

Wednesday Lifting/bodyweight training (40 minutes)

All of the major lifts

Tuesday No Gi Training (2 hours)

1 hour drilling hand fighting and the defense to the guillotine- Von Flue Choke. 1 hour hard rolling with KZ, RG, and DW. DW taught class. Also- took kids sledding for over an hour. Went down 10 times myself.

Monday Lifting/Bodyweight Training (80 minutes)

Lots of cleaning after too. Skipped abs.

Saturday Trail Running (30 minutes)

Cold and muddy

Friday Lifting/Bodyweight Training (40 minutes)

Did all the big lifts and one set of body weight training

Tuesday No Gi Class (2 hours)

 80ish minutes working fireman's carry, to double leg, or High-C. Also worked arm drag to back take. Also worked arm throw from standing after duck under. Rolled for awhile after that, but was pretty worn out.

Tuesday Hill Sprints (HIIT) (25-30 minutes)

Ran the bigger hill 3 times and the smaller hill 3 times too on the CC trail

Monday Gi Class (2 hours)

Drilled hammer lock, chicken wing, pit trap, triangle, scissor choke from armbar position, and other things

Monday Lifting/Bodyweight Training (70 minutes)

Did everything

Saturday Trail Running (1 hour)

Dry and sunny, only a little mud

Friday Open Mat (2 hours)

At W's in STL.

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped front squats and just alternated sumo dead lifts with hip thrusts (same bar, same weight). Added extra yoga for lower back pain, it worked!

Tuesday No Gi (2 hours)

Drilled kimura locks, hammer locks, compression locks, etc (all from upper body, side control)

Monday Gi Class (2 hours)

Except it was no gi. Rolling and drilling basically together, working on passing the guard.

Sunday Lifting/Body Weight Training (1 hour)

Skipped 2nd set of pull ups/push-ups, but did everything else.

Saturday Trail Running (1 hour)

#4 . Muddy muddy, but not slippery because leaves for the win. Also some climbing in a small ravine.

Thursday HIIT Running Hills (25 minutes)

Ran the big hill on the CC trail 6 times in a row because it was dark

Thursday Gi Open Mat (1 hour)

Getting a little better about guard passing

No-gi class (2 hours)

45 minutes drilling hip toss to side control to kimura/armbar/short arm scissor. 85 minutes rolling with RyanG, NateB, DW, and KZ.

Monday Gi Class (2 hours)

1 hour drilling, 1 hour light rolling. Also- put a bed together for 2 hours which took most of my energy,

Sunday Lifting/Bodyweight Training (1 hour)

Did all the stuff, but combined more lifts with bodyweight training

Saturday Trail Running (1 hour)

#4 trail. Had to climb around a dangerous bridge that was out. Yesterday- on my feet all day teaching PE.

Thursday No Gi Wrestling Class (2 hours)

1 hour drilling knee picks from under hook and slide bys. Getting the underhook- grab near side arm with thumb down and getting elbow underhook, then regular underhook. Grab cross side- pull arm up- get underhook

Thursday HIIT Workout (Hill Sprints) (25 minutes)

Ran the harder hill 3 times in a row, then the easier hill 3 times in a row. Made the workout go faster, but maybe more intense muscle workout.

Wednesday Lifting/Bodyweight Training (90 minutes)

Did all the things

Tuesday No Gi Class (2 hours)

1 hour hard drilling, 1 hour hard rolls

Monday Gi Class (2 hours)

1 hour drilling back escapes. 40 minutes rolling from back escapes. 20 minutes free rolling.

Sunday Lifting/Bodyweight Training (90 minutes)

Did everything. Went to 120lbs for sumo dead lifts. Still at 180lbs for reg. deadlifts.

Saturday Running (45 minutes)

30 minutes hill running (6 hills) 15 minutes flats

Friday Lifting/Bodyweight Training (90 minutes)

Skipped abs and most of the yoga

Wed Gi Class (90 minutes)

1 hour drilling, 30 minutes rolling

Monday Lifting/Bodyweight Training (90 minutes)

Did everything despite being really ridiculously tired from training BJJ over the weekend

Saturday Gi and No-gi Seminar with Demian Maia (3 hours)

1 1/2 hour gi drilling and 1 1/2 hour no-gi drilling

Friday Gi Training at BJJ Naperville with Demian Maia (2 hours)

rolled with Demian Maia and 3 other black belts

Wednesday Gi Class (90 minutes)

1 hour drilling escape from kimura and turtle. Also 30 minutes rolling with MK and BB

Tuesday Lifting/Bodyweight Training (90 minutes)

Did all the stuff, followed by 1 hour of deep cleaning

Sunday Lifting/Bodyweight Training (1 hour)

Skipped second set of pull ups/push ups, but did pretty much everything else.

Saturday HIIT Workout/Hill Sprints (30 minutes)

Ran 6 hills on the cross country trail.

Saturday No-Gi Open Mat (1 hour)

Rolled with 2 black belts, a brown belt, a purple belt, another blue belt? and one other guy

Friday Lifting/Bodyweight Training (1 hour)

Skipped second set of pull ups/push ups. Skipped abs and yoga.

Wednesday Lifting/Bodyweight Training (80 minutes)

Took it slow, did all the stuff. Still with increased weight on hip thrusts and back squats. Still alternating hip thrusts with front squats (with 20 lb weight)

Tuesday No gi Class (70 minutes)

30 minutes drilling, 40 minutes rolling. Rolled with NB (flying guillotine with guard jump!) and ZK.

Monday Gi Class (2 hours)

1 hour drilling arm bar escapes, triangle escapes, kimura escape, and scarf hold escape. Last hour rolled with KZ, YH, and MK.

Sunday Lifting/Bodyweight Training (70 minutes)

Skipped rolls. Still seperating regular DL's and sumo DL's and it's so much easier on my back and hips. Also, doing front squats with 20 lbs weight alternated with hip thrusts instead of Single Leg RDL's. Did abs and hand weights for the first time in awhile.

Wednesday Lifting/Bodyweight Training (40 minutes)

Did all the big lifts, only one set of pull ups/push ups

Tuesday Trail Running (45 minutes)

#4 trail. Some back pain. Also, right knee hurting towards the end.

Monday Gi class (2 hours)

1 hour drilling 1 hour rolling. Pooped out last 5 minutes, but did okay after that

Monday Lifting/Bodyweight Trainng (40 minutes)

Did all the heavy lifts but only 1 set of pull ups push ups. Did yoga/abs later

Saturday Trail Running (30 minutes)

#4 trail, dry run

Friday Lifting/Bodyweight Training (1 hour)

Increased to 120 for hip thrusts and to 180ish for dead lifts and sumo dead lifts. Also did sumo and reg dead lifts seperately- seemed to work much better. Skipped single leg romanian dead lifts and alternated front squats with a 25 lb plate in front with the hip thrusts for the warmup to the dead lifts. Skipped 2nd set of push ups and pull ups, also skipped hand weights, abs, and yoga.

Thursday Wrestling/No gi class (2 hours)

1 hour played wrestling games/very high cardio/just about killed me. 1 hour open mat with tiring rolling with DH and some rolling with MK

Tiesday Runnign Hills/HIIT (30 minutes)

did not run them as hard, but felt better

Monday Gi class (2 hours)

1 hour drilling, 1 hour hard rolling

Sunday Lifting/Bodyweight Training (1 hour)

Did all the major lifts slowly, with some yoga at the end

Saturday Trail Running (30 minutes)

#4 flat, dry, 50ish, nice cool run

Thursday Lifting on Machines (1 hour)

Fitness center lifting with machines, trying to work abs, chest, and shoulders mainly. Also worked biceps/forearms with 15lb kettlebell

Wednesday Gi Class (2 hours)

1 hour drilling electric chair to stoner control to kimura to ninja roll to vaporizer. 1 hour rolling. Felt pretty trashed.

Wednesday Lifing/Bodyweight Training (45 minutes)

Did all the heavy lifts and both body weight training reps

Tuesday HIIT/HIll sprints (30 minutes)

Felt really good. 6 hills on the CC trail

Mlonday Gi Class (2 hours)

1 hour drilling (arm bars from mount, to arm bar defense-thumb down, roll towards the thumb). 1 hour rolling from mount.

Monday Lifting/Bodyweight Training (40 minutes)

Skipped hand weights, yoga, abs, and rolls. Did everything else, but faster due to time constraints

Friday Lifting/Bodyweight Training (45 minutes)

Did all the heavy lifts and both sets of pull up/pushups this time. Still- added 20 lbs to my back squats and 20 lbs to hip thrusts. Still at 120lbs for dead lifts and sumo dead lifts until the weights come in (with hexbar)

Monday Lifting/Bodyweight Training (40 minutes)

Did all the heavy lifts- added 20 lbs to my back squats and 20 lbs to hip thrusts. Still at 120lbs for dead lifts and sumo dead lifts until the weights come in (with hexbar)

Friday Lifting/Bodyweight Training (90 minutes)

Increased my back squats to 140lbs. Used the hex bar for the first time at 120lbs for deadlifts and sumo dead lifts. Will most likely add 50 lbs on Monday. Skipped rolls and abs.

Thursday Gardening (90 minutes)

Planted blueberry bushes and finally harvested the compost pile

Wednesday Gi Class (1 hour 50 minutes)

Pummeling for inside position for leg locks, to ashi garame, then double outside ashi, then knee reap, then triangle the legs, then hook the legs for a knee knot. Knee not to heel hook- but all positions can do a heel hook.

Tuesday No Gi Class (2 hours)

1 hour drilling, 1 hour rolling. Worked on hip tosses, lateral drops, and over under throw from the over under position

Tuesday Trail Running (30 minutes)

hard trail

Saturday Trail Running (45 minutes)

#4 Trail with S

Friday Swimming (40 minutes)

25 laps.

Thursday Hill Running (30 minutes)

6 hills on the cross country trail

Tuesday No Gi Class (2 hours)

1 hour drilling 1 hour rolling

Monday Gi Class (2 hours)

1 hour drilling 1 hour rolling

Sunday Open Mat (90 minutes)

HNHQ, rolled with Ray G twice, good rolls, met MG, rolled with JM, also 10 other people?

Saturday Trail Running (30 minutes)

#4 Trail

Friday Lifting/Bodyweight Training (35-40 minutes)

Did my yoga cool down at school basically. Did both sets of pullups/pushups, deadlifts, and squats/calf-raises. Everything done super fast for me. Skipped hip thrusts/single leg RDL's

Thursday No gi/Wrestlting (2 hours)

1 hour warm ups/drilling single leg. Meat hook the head to pull them in, then get the underhook (elbow in arm pit, head to head) then grab the single leg.

Wednesday Lifting/Bodyweight Training (45 minutes)

All the big lifts, plus both sets of push ups/pull ups. Changed Single leg RDL for warm up DL's with 80 lbs and then the normal 190 lb sets of DL and Sumo DL's

Tuesday HIIT Workout/Hill Sprints (30 minutes)

6 hills, felt fine, not too hot

Monday Gi Class (2 hours)

1 hour drilling ashi garame to double outside ashi from standing, to sweep, then to working from leg lock positions on the ground for rolling.

Monday Lifting/Bodyweight Training (90 minutes)

Did all the things

Saturday Trail Running (1 hour)

#4 trail, nice and dry

Friday Lifting/Bodyweight Training (90 minutes)

Skipped small arm weights

Thursday Hill Sprints/HIIT (30 minutes)

6 hills all good runs up the hills.

Wednesday Gi Class ( 2 hours)

Drilling mount escapes and knee on belly escapes/getting the hammer lock from there. One hour rolling with JH, MK, BB, new guy Stephen and new guy Cameron (tall 14 yr old boy)

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped all the small stuff at the end

Tuesday No-Gi/Wrestling (90 minutes)

Snap down to head and arm control. Head and arm control to ground. "Shuck" the person forward by pulling on the arm like a lawnmower. Also worked on Darce choke and 1/4 nelson to guillotine or mount.

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff plus vacuuming at the end.

Saturday Running (30 minutes)

SIUE Nature preserve trail.

Saturday Open Mat (2 hours)

Drilled back take- to weak side (open side), push them down, get the thumb under the chin to push your hand through. Or, when they slip out too much, get the arm bar, or if they lock up- go to reverse triangle. Also rolled for an hour.

Friday Lifting/Bodyweight Training (80 minutes)

Did some foam rolling instead of yoga. Also-an hour of weeding

Wednesday Gi Class (2 hours)

1 hour drilling mount escapes and guard breaks. 1 hour rolling from back control.

Wednesday Lifting/Bodyweight Training (50 minutes)

Did all the major/heavier lifts. Skipped smaller stuff for time constraints.

Tuesday No Gi Class (90 minutes)

Worked on snap down, low single (ankle pick), lateral drop from russian tie, I also worked on cement mixer from standing. All drilling for me, left early due to tiredness.

Tuesday HIIT Workout/Hill Sprints (30 minutes)

Started with the big hill again so I could walk back up it after the last HIIT for the cool down.

Monday Gi Class (2 hours)

1 hour drilling mount escapes, guard breaks, takedowns, and submissions from mount.

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff

Sunday Womens Open Mat (90 minutes)

Rolled lighter than usual due to UTI and hurting my elbow.

Saturday Lifting/Bodyweight Training (65 minutes)

Did all the things, just faster due to time constraints.

Wednesday Gi Class (100 minutes)

Did 1 hour drilling and 40 minutes rolling. Had to stop early due to UTI making me nauseated.

Wednesday Lifting/Bodyweight Training (90 minutes)

did all the stuff

Monday Lifting/Bodyweight Training (80 minutes)

Skipped hand weights, yoga, abs, and rolls due to a cold.

Saturday Open Mat 10thP (90 minutes)

Rolled with 10thP guys in OF. Whizzer to fight the underhook, also push down the knee when someone is doing butterfly hooks, and push down the toes- pin the toes for heel hooks.

Friday Lifting/Bodyweight Training (45 minutes)

Did everything faster due to time constraints. Also skipped abs and hand weights

Wednesday Lifting/Bodyweight Training (90 minutes)

Did all the stuff.

Tuesday No gi (2 hours)

90 minutes drilling rubber guard techniques and side control escape- granby to closed guard.

Monday Gi Class (2 hours)

Worked on granby escape from side control, to closed guard. Then, they stand up in your closed guard, you underhook their leg and post on your other hand while hip bumping to know them down. Or, get the underhoook, then flip your hips around their leg to knee bar sweep. Last sweep- underhook the leg, then back roll, then catch the single leg for the takedown.

Lifting/Bodyweight Training (80 minutes)

Skipped abs, yoga, hand weights, and rolls. ETA- wrapped my right ankle with kinesiology tape.

Friday Lifting/Bodyweight Training (80 minutes)

Skipped hand weights, yoga, and abs.

Thursday No Gi/Wrestling (2 hours)

First hour pretty hard, pretty hard drilling. 30 minutes open mat, practiced head and arm throws.

Wednesday BJJ Gi class (2 hours)

90 minutes drilling -rubber guard, mission control, new york, chill dog, to ninja legs/omoplato, or gogoplata (leg under chin) or hanging orchard. 40 minutes rolling (went 10 minutes over). Worked on loop choke while rolling.

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls, did not do much yoga.

Tuesday Hill Sprints/HIIT (30 minutes)

6 hills, started with the big one to give me a longer cool down.

Monday Gi BJJ (2 hours)

Worked lasso guard to X guard on the same arm to hip bump/sweep rolling them. Also worked lasso guard, then they smash you, then grab the leg, then bump them over with the lasso arm and leg held.

Monday LIfting/Bodyweight Training (90 minutes)

Everything seemed fine. Skipped rolls

Friday Lifting/Bodyweight Training (90 minutes)

Did not really go yoga. Took it slow due KNEE INJURY-RIGHT KNEE. Seems to be okay so far.

Monday Lifting/Bodyweight Training (90 minutes)

skipped rolls

Sunday Open Mat (90 minutes)

Only caught one sub- guillotine

Saturday Trail Running (30 minutes)

#4 trail. Epic spider webs.

Friday Hiking/Rock Climbing (2 hours)

Castor RIver Shut Ins

Thursday HIIT Workout + Swimming with kids (1+ hour)

6 HIIT laps freestlye sprints, about 25 minutes, then 45ish minutes swimming with kids after.

Wednesday Gi Class (2 hours)

1 hour drilling, 1 hour rolling

Wednesday LIfting/Bodyweight Training (90 minutes)

Skipped rolls

Monday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and went light on yoga. Will yoga more later.

Saturday Trail Running (30 minutes)

#4 trail. HOT

Saturday Open Mat (2 hours)

Worked on hip throw with arm trap (Kuzushi). Also rolled with Nate B, BB, BH, and KZ.

Friday Lifting/Bodyweight Training (1 hour)

Skipped second set of push up/pull ups and skipped yoga, abs, and rolls.

Thursday Wrestling/No gi Class (2 hours)

80 minutes drilling, 40 minutes rolling. Rolled with DH, BH, YH

Thursday Hill sprints/HIIT workout (30 minutes)

Cross country trail. Ran 6 hills

Wednesday Gi BJJ (2 hours)

90 minutes drilling 5 side control positions- scarf, kesa gatame (underhook scarf), head and arm crusher side control, crusher side control, twister side control. Bonus- pirate's crucifix.

30 minutes rolling- mostly rolled with KZ, but also BB, YH, and MK

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls. Still using Single RDL's in place of front squats. Did tweaks again to help keep my back straight during DL's and SDL's and it is helping my back not to hurt.

Tuesday Running (30 minutes)

Cross country trail and some gravel. Spider webs and mud.

Monday Gi Class (2 hours)

1 hour drilling (mount getting leg locks), 1 hour positional sparring from mount

Monday Lifting/Bodyweight Training (90 minutes)

Did all the things. My back is feeling better with keeping my back straight during DL's, Sumo DL's, and adding in SL Romanian DL's.

Sunday Running Hills/HIIT workout (30 minutes)

Ran 6 hills. Better than last time.

Friday Lilfting/Bodyweight Training (70 minutes)

Skipped hand weights, abs, yoga, and rolls

Thursday Wrestling Class (90 minutes)

Worked on pummeling drills to double unders to bear hug. Bear hug hip break. Slide by's again. Also worked on head and arm throw- lock up hands around head and arm. Or- throw out your right leg and sag down to side control

Wednesday Gi BJJ (2 hours)

1 hour drilling triangles, arm bars, arm  breaks, triangle from arm bar position. 1 hour rolling. Rolled with JW twice (3 times?), AP twice, Stephen, and RyanT once.

Wednesday Lifting/Bodyweight Training (90 minutes)

Still replacing Single Leg RDL instead of front squats. Made sure to put my feet closer together and really tuck my abdomen up into my body to make my back straighter for DL's and somewhat for Sumo DL's

Monday Gi BJJ (2 hours)

90 minutes or so drilling, 20 minutes rolling. Rolled with MK and WK

Monday Lifting/Bodyweight Training (90 minutes)

Did all the the things, except still replacing front squats with single leg RDLs

Sunday Open Mat (1 hour)

Maybe more like 90 minutes

Saturday Trail Running (1 hour)

hot, mugggy, muddy

Thursday No gi open mat (90 minutes)

Rolled with JMck, Kasey, Dylan, Nicolette (twice), IanW, AlexAFM, EricH, Mario, QK, and John (the wrestler). Good rolls, went pretty hard. Got really ridiculously sweaty.

Wednesday Drilling (45 minutes)

Drilled hip throws with MK

Wednesday Lifting/Bodyweight Training (90 minutes)

Did single leg RDL alternated with hip thrusts BEFORE the "big lifts" to see if that is a good warm up for that. Mostly skipped abs. Did do 45 minutes of intensive cleaning right after the workout though.

Tuesday swimming HIIT workout (30 minutes) + Swimming (30 minutes)

Did 6 HIIT laps and rested between laps. Then swam for another 1/2 hour with kids for instructionals.

Monday Gi Class (2 hours)

Worked getting to the SPIDERWEB from mount- get double wristlock, lift them up with it like you're going for an armbar- sit back, trap their other arm with your legs, and grab their near side leg with an underhook. Worked SILVERADO shoulder lock to break their grip. Also worked bicep slicer from both directions.

Drilled for an hour, then positional rolling from mount.

Monday Lifting/Bodyweight Training (90 minutes)

replaced front squats with single leg RDL's.

Saturday Hill Sprints/HIIT (25 minutes)

Pretty lame hill sprints due to hard rolling earlier in the morning.

Saturday Open Mat (2 hours)

1 hour drilling arm bar from closed guard or am drag to back take. Sleeve grip, pull elbow back straight, grab collar deep and pull the elbow against the upper part of the arm, then go to "high guard" then both legs over the head- don't cross the ankles at this point.

1 hour drilling- rolled with WB 3 times (Black Belt), BB 3-4 times (caught BB in a crucifix for first time), and rolled with the twins. Caught NJr with ankle lock from him taking my back (triangling the foot). Caught Kody with that too on Thursday. Rolled with YH too.

Friday Lifting/Bodyweight Training (90 minutes)

Maybe longer, it seemed like closer to 2 hours. 

Replaced front squats with single leg RDL because front squats seemed to make the hip issue worse.

Vacation Workouts

Jiu jitsu Thursday _ rolled with a black belt for an hour at MM school I visited PMA

HIIT Workout Monday _ Sprint walking stairs 15 times at a waterslide

Jiu jitsu Tuesday_rolled with another black belt for 10 minutes and a brown belt for an hour. Also- one hour drilling PMA again

Thursday No gi (90ish minutes)

1 hour drilling slide by's, duck unders, mat returns, stand ups. Rolled with Kody, DW, DH, and new guy (Ramon?)

Wednesday Gi Class (90 minutes)

Mostly drilling. 15 minutes or so of rolling.

Tuesday Swimming HIIT Workout (30 minutes)

Plus 30 minutes more swimming with kids. 6 HIIT freestyle laps alternated with breast stroke/back stroke/rest.

Monday Gi Class (2 hours)

1 hour drilling hammer lock up the back, to arm bar, to bicep slicer. 1 hour rolling. Rolled with DW, BB, and YH.

Sunday Womens Open Mat (2 hours)

Probably only about an hour of rolling and I drilled hip throws too with 3 of the girls.

Saturday HIIT Workout/Hill Sprints (30 minutes)

6 hills. Sucked. Hard day for some reason.

Thursday Trail Running (1 hour)

on the #4 trail, really nice cool dry day

Wednesday Gi Class (2 hours)

Working on turtle and referee positions - nelsons, mills half nelson, worked on uchi mata a little bit and fireman's carry

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped a bunch of stuff because my left hip started killing me.

Monday Gi Class (2 hours)

All drilling. Drilled single leg X guard to X guard to ashi garami. Also worked from butterfly to single leg X guard.

Monday HIIT Workout (30 minutes)

Six sprint laps. 6 rest laps- then swim lessons with the kids for 45 more minutes (also involving lots of laps and swimming on my part)

Sunday Lifting/Bodyweight Training (80 minutes)

Skipped single leg RDL's due to hip pain- left hip

Saturday BJJ Training (4 1/2 hours)

3 hours drilling, 1 hour rolling. Rolled with 2 black belts.

Thursday HIIT/Hill Sprints (25 minutes)

Muddy, horse flies, yuck

Wednesday Gi Class (90 minutes)

1 hour drilling lockdown, Lockdown, electric chair, stoner control, grape crusher, kimura, then vaporizer. 30 minutes rolling with new guy Mike (heel hooked him twice), then DW, then Matt T, then BB.

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped single leg RDL

Tuesday Running (30 minutes)

#2 & #6. Very muddy, wet.

Monday Gi Class (2 hours)

90 minutes drilling, 30 minutes rolling (had to stop because my ear tore). Worked on getting to butterfly from lockdown- (foot stomp, slip in butterfly hook, then push other leg through the space to get in second hook), and getting to butterfly from side control- (opposite leg hooks near leg of opponent, then make space to get in near leg butterfly hook.)

Monday Lifting/Bodyweight Training (90 minutes)

Left hip got tweaked, so skipped single leg RDLs. Skipped rolls too.

Sunday Hiking with Kids (2+ hours)

Carrying the 6 yr old for probably 1/2 hour of that. Nature Institute, GF

Saturday Trail Running (1 hour)

#4 trail. Almost dry!

Friday Lifting/Bodyweight Training (80 minutes)

Skipped single leg RDL's. At 190 for DL/SDLs.

Also- swam with kids for 1 hour including lessons that included me swimming 10-12 laps with older kids.

Thursday Gi/Wrestling (2 hours)

90 minutes drilling inside trip and outside trip (to side control). Rolled with DW for 20 minutes, DH 5 minutes, and then 5 more minutes DH, then 10ish more minutes with DW.

Tuesday HIIT Workout Swimming (30 minutes)

6 sprint freestlyle with back stroke laps in between. Breast stroke to warm up and cool down. Also- worked with two kids for about 30 minutes on swim lessons.

Wednesday Gi Class (2 hours)

All drilling. Working on a "gambit" to move from one move to another (3+ part moves to acknowledge expected counters and come up with our own counters to end in a submission).

Worked lockdown to electric chair, to put your elbow down! then stoner control, then grape crusher, then ninja roll to vaporizer.

Wednesday Hiking with Kids (2 hours)

Paved trail and creek bed lined with rocks.

Monday MD Open Mat (90 minutes)

Morning open mat for memorial day. McKinney's.

Monday Lifting/Bodyweight Training (40 minutes)

Just did one set push ups/pull ups to warm up and then all the heavier lifts. Back up to 190 lbs for deadlifts/sumo.

Saturday Open Mat (piasa) (1 hour)

rolled in the gi again with WB, BB, DW, NM jr, NoahM, and Jake N.

Friday Open Mat- wtsns (2 hours)

Mr. W okayed me to visit open mat once a month or so.

Friday Lifting/Bodyweight Training (90 minutes)

back up to 190 lbs for dead lifts/sumo. Started using the 80 lb barbell for the single leg romanian dead lifts. Skipped rolls.

Thursday No gi (2 hours)

Drilled single leg (from ground) but doing like the knee bar roll we also do from standing, but from the ground. Also drilled the nelsons. 90 minutes drilling with DW, then 30 minutes of rolling. Rolled with BB, DW, and NM sr.

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped rolls, romanian deadlifts and burnout lifts. Legs hurting from running yesterday.

Tuesday Trail Running (1 hour)

kind of muddy, mostly nice and cool though for May

Monday Gi BJJ (2 hours)

Also helped with the kids class. Practiced rolls in both classes. Did mostly drilling, got a nose bleed during my second roll and had to stop. Also talked to BB for awhile to clear things up.

Monday Lifting/Bodyweight Training (80 minutes)

Skipped abs and rolls.

Ssaturday HIIT Workout/ Hill Sprints (30 minutes)

6 hills cross country trail.

Friday Watsons Open Mat (2 hours)

Did really good against everyone. Worked mostly on getting out of side control and trying to get the under hook.

Friday Lifting/Bodyweight Training (35 minutes)

Just did the heavy lifts plus 1 set of pull ups, push ups, chair dips to warm up. Might try a shorter, faster workout once a week to see if it helps with hypertrophy.

Thursday No gi class (1 hour)

30 minutes drilling, 30 minutes rolling.

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped some stuff, did all the heavy lifts and hand weights though.

Tuesday Trail Running (30 minutes)

muddy and I was tired from everything yesterday. also- yard work for 2 1/2 hours. Rose bushes transferred and natural wooden fence arranged. Also- arranging stonework border by the sycamore.

Monday Gi class (2 hours)

90 minutes drilling skirt grip from half guard to paper cutter choke (with sweep). 30 minutes rolling.

Monday Lifting/Bodyweight Training (75 minutes)

Everything plus single leg romanian dead lifts at the end: https://www.onnit.com/academy/how-to-do-the-single-leg-romanian-deadlift-like-a-pro/?fbclid=IwAR1N0aLLe6OGdZSrB1qf6xAeQ4Yf7eMEsdm5kUw6-ZwqTsW9l6gMU9hat0s

ALSO- installed a new trampoline mat for an hour. It was hard.

Saturday HIIT Workout Hill Sprints (30 minutes)

6 hills in the rain.

Friday Watsons Open Mat (2 hours)

Also went on a field trip Thursday- lots of walking

Wednesday Lifting/Bodyweight Training (1 hour)

Just did the main lifts and hand weights. My lower back is feeling weak from everything I have done this week. I did one set of push ups/pull ups, but skipped the second sets. Just forgot.

Tuesday Trail Running (1 hour)

#5 trail, then #2, then #1. Meant to stay on the #2, but got off and ended up running the full hour on accident basically.

Also- more than two hours of yard work. Transplanting, trimming, and planting.

Monday Lifting/Bodyweight Training (90 minutes)

Added single leg romanian deadlifts with a 15 lbs weight. 3 sets of 5 on each leg. Skipped rolls and abs. mostly just did yoga at the end.

Saturday HIIT workout/trail running (35 minutes)

Ran 4 hills- 15 minute HIIT workout, then ran for 20 minutes on the cross country trail. Super muddy.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped 2nd set of push ups, rolls, abs, burnout lifts, and yoga.

Monday Gi Class (2 hours)

90 minutes drilling. Drilling "Mouse trap" with "W" arms on their arms in side control. Make W, use arms to try americana, then switch to straight arm bar, and then kimura. Also, bring their back up to get your arm under for north south choke. Also- thumb in collar, then pinkies against their neck, then put your elbow to the floor--PAPER CUTTER CHOKE. You can also use the bottom part of your gi lapel to help with the choke, or bring it across their face for the N/S choke with lapel variation.

Sunday Lifting/Bodyweight Training (80 minutes)

Skipped rolls and burnout lifts. Still trashed from yard work on Friday.

Saturday Trail Running (45 minutes)

Mostly cross country trail with some gravel and pavement. Super muddy.

Also- worked in the yard 6-7 hours yesterday instead of lifting.

Thursday Wrestling/No-gi class (2 hours)

Worked on sit outs to hip heists. Also worked on underhook to snap down or underhook to HI-C, or fake out HI-C to snapdown again. Rolled with DH 3 times and MK 1 time.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped rolls, burnout lifts, abs, and yoga. Chalk still making the workout shorter and helping with no back pain after.

Tuesday Hill Sprints/HIIT workout (30 minutes)

6 hills total, cross country trail. Plus, laundry and grocery shopping.

Monday Gi Class (2 hours)

90 minutes drilling, 30 minutes rolling. Worked on N/S choke, N/S choke escapes, and side control to n/s choke moves. Rolled with MT, RM, and KS.

Monday Lifting/Bodyweight Training (70 minutes)

Skipped rolls, abs, and yoga. Swimming with kids right after- 1 hour.

Saturday Trail Running (45 minutes)

Hard trail. Dry.

Thursday No gi class (2 hours)

90 minutes drilling, 40 minutes rolling. Rolled with KS, both twins, and MK's daughter D.

Wednesday Yoga Class (45 minutes)

worked bridge, which I may have never worked before

Wednesday Lifting/Bodyweight Training (45 minutes)

Just did one set of push ups/pull ups, chair dips, sumo dead lifts, dead lifts, front squats, hip thrusts, back squats, and calf raises. Hoping to do yoga later.

Tuesday Trail Running (1 hour)

Warm and sunny. #4 trail.

Monday Gi Class (2 1/2 hours)

90 minutes drilling. 60 minutes rolling. Rolled with BB, DW, and Ryan M. Worked on ashi garame to reverse X guard to lift them up, grab the leg, then leg lace. BB taught the class. Still working on getting collar chokes while rolling.

Monday Lifting/Bodyweight Training (80 minutes)

Skipped rolls and burnout lifts. Not too sore from yesterday. 185 for dead lifts is too easy, going to increase soon.

Sunday Open Mat (90 minutes)

Worked on set ups for hip throws and collar chokes again. Also- bow an arrow choke- get collar with one arm and grab pants leg of opposite leg and pull up like lifting a suitcase.

Saturday Trail Running (1 hour)

#4, only a little mud in a swampy area.

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped abs, rolls, and burnout lifts

Tuesday No Gi Class (2 hours)

90 minutes drilling, 30 minutes rolling. Drilled with DH, rolled with DH, and rolled with BB. Worked on takedowns from: double wristlock, russian tie, over hook, and underhook.

Tuesday Hill Sprints/HIIT Workout (30 minutes)

6 hills, although the last one was pretty lame :D

Monday Gi class (2 hours)

Worked knee in turtle break to arm grab, to inside wrist control, front roll into crucifix. Drilled 1 hour rolled 1 hour.

Monday Liftinh/Bodyweight Training (1 hour)

Skipped hand weights, rolls, burnout lifts, abs, and yoga due to time constraints.

Sunday Open Mat (90 minutes)

Rolled with 2 white belts, two purple belt, one black belt, and a bunch of blue belts.

Saturday Trail Running (1 hour)

#4 Trail.

Thursday No gi class (2 1/2 hours)

1 1/2 hours drilling. 1 hour rolling. Rolled with BB, YH, and KS.

Wednesday Lifting/Bodyweight Traiining (90 minutes)

Chalk working great. Staying at 175 for deadlifts/sumos for a little longer.

Tuesday Trail Running (1 hour)

#4 trail. Got my hour back!!!

Monday Gi Class (2 hours)

90 minutes drilling turtle. Grab collar near side for inside cradle, grab collar far side for far side cradle (outside cradle?). Also worked on step, bow and arrow with arm and collar, and sweep leg throw.  Rolled with Ryan M for 15 minutes and KS for 5. Plus drilling with YH for 10 minutes that was more like rolling.

Monday Lifting/Bodyweight Training (80 minutes)

Back up to 175lbs for dead lifts and sumos. Got a chalk ball, trying that out for better grips. Skipped burnout lifts and rolls.

Sunday Trail Running (30 minutes)

fighting an infection this week

Friday Lifting/Bodyweight Training (90 minutes)

Skipped rolls, burnout lifts, yoga, and abs. Still at 125 for deadlifts/sumos.

Thursday HIIT Workout/Running Hills (30 minutes)

6 hills, getting faster/stronger.

LIfting/Bodyweight Training (90 minutes)

Still down to 120 for deadlifts and sumo dead lifts. Skipped rolls and burnout lifts

Tuesday No-gi JJ (90 minutes)

45 minutes drilling the single leg to the over under pass (left arm curled like over hook, right arm under hook of the thighs). Also worked the stack pass a little with both thighs hooked under and then grab one shoulder.

Monday Gi BJJ (2 hours)

Worked sambo throw with arm locked in front and step over, then twist- stay upright for twist (no bending down), just turn while hanging on the arm. Also worked on turtle breaks.

Monday Lifting/Bodyweight Training (80 minutes)

Had to go down to 120 for deadlifts and sumo dead lifts for the 2nd and 3rd set as I tweaked my right hip again. Skipped rolls and burnout lifts.

Sunday Hiking (1 hour)

Turn left at the siue nature preserve

Saturdal Hill Sprints HIIT workout (30 minutes)

6 hills. Doing better, feeling stronger.

Thursday Trail Running (45 minutes)

#4 Trail

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts.

Tuesday No-gi (2 1/2 hours)

2 hours drilling, 1/2 hour rolling. Worked with holding leg locks while doing the standing knee reap. Also did mantis grip- flare the elbow to tighten the grip on the leg.

Monday GI BJJ (3 hours)

1 hour- helping with kid's class. 90 minutes drilling grab arm and turn your body as you fall throw and grab arm, pull them, step foot behind, turn body throw. Then drilled foot grabbing while they have your back- need to work on that. Last 30 minutes- situational rolling from back mount.

Monday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts.

Sunday Hiking (80 minutes)

SIUE Nature Preserve.

Saturday Gi Training (2 hours)

1st hour drilling scenario/positional type sparring. Drilling takedown first. Then takedown to hold and one person escapes. Then pull down to sweep. Then pull down to sweep to escape. 3 person drilling groups. 2nd hour- live rolling.

Firday Trail Running (30 minutes)

Plus 10 minutes walking. Muddy but sunny

Thursday No gi (2 1/2 hours)

All drilling. Worked on double wrist lock to front roll. Also worked on underhook to leg grab front roll. The worked on leg locks from saddle- toe hold from saddle, knee bar, leg lace, heel hook, and ankle lock. Then worked on sambo throws from Monday and last week in no gi.

Wednesday Lifting/Bodyweight Training (90 minutes)

Plus teaching all day. Lower back is a little tender, not as bad as Sunday.

Tuesday Swimming (45 minutes)

35 laps 1 mile.

Monday GI Class (90 minutes)

Worked on russian tie to back belt grab, step in front, step behind, sit down, throw them over your shoulder. Worked on grab front arm, lift up, dive under the arm, grab the belt all the way around, then step other foot forward, then sit back while they roll over you.

Saturday HIIT Workout/HIll sprints (30 minutes)

6 hills sprinted. Two were kind of lame though, almost got it back on the lungs.

Thursday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts.

Wednesday Gi class (2 hours)

Worked on 3 sambo throws. Grab arm, tuck it in, grab other hand with own hand, fall back and turn 1/2 way through the throw. 2nd throw- grab arm, tuck it in as you step leg behind and then twist hips to throw. 3rd throw- Arm drag, russian tie to inside lapel grab (from the back), then fight the same side arm and lapel grab other side- then, hook foot behind the knee, put your head on their back and fall back as you throw them the opposite way.

Tuesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls, burnout lifts, and abs.

Friday Lifting/Bodyweight Training (80 minutes)

Skipped abs, rolls, yoga, burnout lifts.

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped hand weights, rolls, and abs.

Tuesday Gi Class (2 hours)

Worked on leg locks from ground and from underneath. Get to inside position- key point.

Monday Gi Class (2 hours)

Basically open mat but did 5 for 5 (5sweeps, backtakes, guard breaks, mount escapes, and takedowns). Worked on taking someone down from hip throws. Lots of hip throws and then worked with YH. Worked on getting Kimura or Americana from north south position.

Monday Strength Training (90 minutes)

2 hours total, but with breaks between grades. Sub Teaching PE in MS. Went on all the strength machines, plus 15 push ups, and 3 planks (about 2 minutes each). I am going to be sore tomorrow, but hopefully can gain some muscle from strength training 2 days in a row.

Sunday Lifting/Bodyweight Training (1 hour)

Skipped rolls, hand weights, burn out lifts, and most abs/yoga.

Friday Swimming HIIT Workout (30 minutes)

6 HIIT laps sprint freestyle about 1 minute each. Working with younger daughter on swim lessons in between HIIT laps.

Thursday Running Hill sprints HIIT Workout (30 minutes)

6 hill sprints with walking in between. Really ridiculously muddy.

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts.

Tuesday CW (2 hours)

90 minutes drilling, about 40 minutes rolling. Worked on ashi garami (with leg tucked underneath) to stepping both legs over, they roll, you're in DOA now. Then worked underneath ashi to knee reap to lancashire lock (step over toe hold?) not sure. Working on straight ankle locks from all sides. Worked on heel hooks too from all positions.

Rolled with NM, NoahM, and MK.

Monday Gi Class (2 hours)

All drilling. Started drilling 5 for 5. Takedowns, guard breaks, back escapes, mount escapes, and sweeps. Drilled the spider guard sweep I learned at the women's BJJ camp. Then worked a basic mount escape with same side leg trapped, then trap same side arm, then roll over. Then we worked on spider guard. Most imprortant- get to "knee spider guard" then work from there.

Monday Open Mat (90 minutes)

Watsons. Did not roll hard due to having class tonight and being sick recently. Rolled with 6 black belts. JeffS, JoshM, Junior, KyleW, Ezra (from finney's), and NickS. From KyleW- flare out one leg to widen base (from guard) when knees won't bend.

Sunday Lifting/Bodyweight Training (60-70 minutes)

Skipped front squats, burnout lifts, most of the yoga & abs, and rolls.

Saturday Trail Running (30 minutes)

In the snow.

Thursday Combat Wrestling (2 hours)

DH teaching. Worked single leg to running the pipe (need to work on this). Also worked whizzer and broomstick single leg defense. Worked arm triangle- head to the side, not the top- pushing to the side while tightening the grip. Rolled with DH and held him in half guard almost the whole 10 minutes. He only submitted me 3 times too (as opposed to 5-6 times). Tapped Jem with straight ankle lock from ashi garami and RNC from back take (rolled twice). Tapped MK to American 3 times and arm bar once (rolled once? maybe twice).

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts.

Saturday Womens BJJ camp (4 hours)

2 1/2 hours drilling. 1 1/2 hours rolling. All women. So awesome.

Friday Lifting/Bodyweight Training (70 minutes)

Went through my heavier lifts faster than usual. Skipped rolls, burnout lifts, and did shorter yoga and abs than usual.

Wednesday Gi class (90 minutes)

Worked from when someone is sitting between your legs and you are trying to get between their legs to sweep or work a leg lock. Also worked from sitting to get to ashi garame- put same leg under same leg though and same leg goes under and up as usual.

Wednesday Lifting/Bodyweight Training (2 hours)

Had to take a break in the middle to get kids. Also, just took it slower than usual. Skipped rolls and burnout lifts.

Tuesday No Gi (2 hours)

2 hours drilling. Double leg. Failed double leg to ashi garame to step over toe hold. Also worked double outside ashi.

Monday Gi Class (1 hour 45 minutes)

1 hour drilling. 5 takedowns, mount escapes, back mount escapes, guard breaks, and sweeps. Drilled under hook sleeve grab bicep sleeve grab then sit back to do a lateral drop. Also drilled babcock throw (over hook one arm, grab other arm, tuck it in, then grab opposite side ear and spin them). 45 minutes rolling. Still working americana. Got BH and YH with americana from side mount. Worked americana with ZK.

Also helped ZK with kids class.

Monday Lifting/Bodyweight Training (80 minutes)

Skipped rolls and burnout lifts.

Sunday HIIT Running Hills (35 minutes)

15 minutes total walking, 10 minutes jogging, 10 minutes runing hills (4 hills) for the HIIT.

Saturday Lifting?Bodyweight Training (70 minutes)

Skipped abs, yoga, rolls, and burnout lifts.

Thursday Swimming (50 minutes)

Swam 1 mile. 15 laps freestyle, 3 laps backstroke, 15 laps freestyle, 2 laps backstroke. Also, cleaned for 2 hours

Wednesday Lifting (80 minutes)

Skipped rolls and burnout lifts. Did not too much abs either.

Tuesday CW (1 hour 45 minutes)

1 hour drilling. Front headlock to head in the middle, to cradle, then sit out and put them on their shoulders (like spladle). Front headlock with guillotine locked in, then flip them over and mount them.

Monday BJJ Gi Class (2 hours)

Did 5 of 5 again - 5 takedowns, 5 back take escapes, 5 guard breaks, 5 mount escapes, and 5 sweeps. Worked an omaplata from a failed scissor sweep. Also worked omaplata from standing up to escape scissor sweep.

Monday Lifting/Bodyweight Training (70 minutes)

Skipped rolls, burnout lifts, and only did some yoga and abs. Did a 45 second plank. 

Also- on my feet all day subbing for PE

Saturday Open Mat HS (45 minutes)

Good rolls. Worked on hip throw to americana, cement mixer to americana, and guillotine when they go for a single leg or lower body attack. Got tapped to an arm bar by rough new guy. Can't remember getting tapped to anything else.

Saturday Trail Running (30 minutes)

Left hip still bothering me.

Friday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and only did a little abs. No burnout lifts either.

Thursday Submission Grappling (2 hours)

Leg locks -got someone in 1/2 guard, get one butterfly in to get the inside position -inside the legs is like underhooks for the legs. Inside position from sitting too with feet inside when someone is sitting. Rolled with BB and BH. Got BH with americana- working on americana from all positions.

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped burnout lifts, rolls, and planks (because I want to start adding planks)

Tuesday Running (30 minutes)

Just on asphalt around the gardens.  Blue running shoes.

Monday BJJ Gi Class (2 hours)

Referee position - Worked on arm grab, leg up (to trap the arm), sit out, leg grab, flatten them out. Then, arm grab, leg up (to trap the arm), sit out, go back in on all fours and wrist roll (pederson roll). Also, arm grab, leg up (to trap the arm), sit out, head grab, tuck the head to half nelson/head arm trap. 1 hour drilling. 20 minutes chess, 20-25 minutes hard rolling. Two hard rounds with DW and one hard round with ZK.

Monday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts. Feeling stronger again though.

Saturday Trail Running (30 minutes)

Some paved, some cross country, new blue running shoes did great on both.

Saturday Open Mat (90 minutes)

Worked on butterfly guard transitioning to ashi garame. Guard break to double leg grab. Get your legs inside their legs- inside is always the dominant position, from standing or sitting.

Friday Open Mat (2 hours)

Watson's open mat. Good rolls. Got to roll with 3 girls. Also rolled with JD in the gi who was visiting W's for the first time.

Thursday Lifting/Bodyweight Training (70 minutes)

Skipped rolls, abs, and burnout lifts. On my feet all day with BD kids in R3.

Wednesday Swimming (32-33 minutes)

25 laps. Getting faster.

Tuesday Lifting/Bodyweight Training (80 minutes)

Skipped rolls (did them last night) and burnout lifts.

Monday BJJ (2 hours)

Worked on guard break from closed guard- remember the hand on the knee, then knee on the knee. Knee shield pass or counter to scissor sweep- shoot one hand between their legs and closest hand on the knee to push it down to pass the knee shield or block the scissor sweep.

Sunday Trail Running (30 minutes in the SNOW)

That was hard. I actually got a stitch in my side.

Plus, 30 minutes clearing snow off my mom's car with a shovel.

Saturday Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts. Left side of my neck down my upper back hurting since Thursday.

Thursday Combat wrestling (2 hours)

Working the merkle- russian tie, same side leg grapevine, turn russian tie into head/arm lock. Can be done from standing or kneeling. Extend head and arm control from kneeling to flatten them out, then roll them on to their back for cradle/saddle/knee bar. Rolled with DH 4 times (including two times in a row, two rounds basically without giving up!), rolled with BB twice, rolled with MK twice. Worked with DH from S mount 4-5 times too at the end. Still working on getting better pressure from S mount.

Wed Lifting/Bodyweight Training (90 minutes)

Skipped rolls and burnout lifts.

Tuesday Trail Running (30 minutes)

Muddy with lots of branches blown on to the trail

Monday BJJ class ( 2 hours)

Worked from half guard to deep half guard when the opponent has the underhook. Worked on controlling the opponent from deep halfguard. Rolled from deep half guard 30 minutes. Regular rolling another 15 minutes.

Sunday Lifting/Bodyweight Training (80 minutes)

Skipped rolls and burnout lifts.

Saturday Trail Running (1 hour)

Sunny and kind of muddy. Got to pet a big floofy 1/2 puppy/1/2 bear dog today near the end.

Friday Lifting/Bodyweight Training (80 minutes)

Skipped abs, rolls, and burnout lifts. Had to take it slow due to getting over the flu thing.