Saturday CC Trail Running (30 minutes)

 Muddy and still tired from this cold I have

Also- put together a bed frame Thursday

Wednesday CC HILL Sprints/HIIT Workout (30 minutes)

 Big hill and hill parallel to big hill. Rained all day and  then turned to snow as I got to the CC trail. The smaller hill is too muddy, so had to do the parallel hill and big hill.

Tuesday Lifting/Bodyweight Training (90 minutes)

 First super set- Military presses. good mornings, front squat with 70 lbs. 

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises, and 10 sets of reverse chest flies

Stopped there due to feeling sick from a cold

Friday BJJ NOGI COMP CLASS (1 hour)

 Not as hard as last week, probably because there were less people

Thursday CC Trail Running (30 minutes)

 Only 2 hills, mostly flats

Plus, more stuff than I care to name after that

Wednesday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs. 

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Then 3 sets of 10 hip thrusts with 120 lbs

Then 3 sets of 10 single leg romanian dead lifts with 30lb weight

 

Tuesday NOGI BJJ (1 hour)

 We learned back escapes with control arm and with choke arm side

Tuesday HIIT Workout/Hill Sprints CC Trail Running (30 minutes)

 4 big hill, 4 slightly less big hill

Saturday CC Trail Running (55 minutes)

 Tough comp class last night and couldn't quite make it the full hour

Friday NOGI bjj comp class (1 hour)

 Lots of tough guys, lots of fun

Thursday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs. 

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Then 3 sets of 10 hip thrusts with 120 lbs

Then abs at the end

 

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 less big hill. Sunny, dry and nice

Tuesday NOGI BJJ (1 hour)

 CP teaching as usual

Also- walking for an hour and walking all day for IEP day for teachers

Sunday Lifting/Bodyweight Training (90 minutes)

 

 First super set- Military presses. good mornings, front squat with 70 lbs. 

Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Ended with 3 sets of 10 hip thrusts with 120 lbs

Ran out of time

Saturday CC Trail Running (55 minutes)

 Wet from rain, but mostly just exhausted from comp training and the new sumo back squats

Friday NOGI Competition BJJ (1 hour)

 Lots of tough guys to train with tonight

Thursday Lifting/Bodyweight Training (2 1/2 hours)

 First Super set done earlier in the day- 6 sets of 10 push ups (working on my push up form so scaling back to sets of 10 again until my form feels better), 6 sets of 20 calf raises, 6 sets of 6 chair dips

Second super set with 70 lbs bar- Military presses (3 sets of 3), Good mornings (3 sets of 8), Front squats with sumo feet (3 sets of 10)

Then- 3 sets of 5 back squats with 200 lbs and sumo feet. Also, trying to pause at the bottom for maximum muscle growth

Then- 3 sets of 10 bench presses with pause at bottom again

Then- 3 sets of 5 reverse lunges

Then 3 sets of 10 hip thrusts with 120 lbs

Then 3 sets of 10 Single leg RDL

Tuesday Nogi BJJ (1 hour)

 Worked on gift wrap from side control to back take and reverse triangle today

Sunday Lifting/bodyweight training (90 minutes)

 First super set- Military presses. good mornings, front squat with 70 lbs. Using the "sumo" feet angle for both front and back squats

Second Super set- Back squats for 3 sets of 6 with 200ish  (with sumo feet) and reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Then had to quit do to not feeling well and time constraints

 

Saturday CC trail running (1 hour)

 Wet, muddy, 40 degrees

Friday NOGI COMP Class (1 hour)

 Lots of tough guys to roll with and I got exhausted pretty quickly :D

Wednesday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big hill, 4 slightly less big hill

Tuesday Nogi Bjj (1 hour)

 Worked on chair sit from side control and chair sit from the over/under pass

Monday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs

Second Super set- Back squats for 3 sets of 6 with 200ish and reverse lunges for 3 sets of with 70ish lbs

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups and Then 3 sets of 10 reverse chest flies

Then yoga and abs at the wrestling building because ran out of town

90 push ups total for the whole workout

Saturday CC Trail Running (50 minutes)

 45 degrees and moderately sunny

Also- small projects around the house and cleaning

Friday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat

(skipped heaviest lifts due to lower back achiness)

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises and 3 sets of 6 pulls ups.

Then- Glute Bridges

Then 3 sets of 10 reverse chest flies (or just chest flies?)

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups and 3 more sets of calf raises

 3 sets of 6 reverse lunges

 90 push ups total for the whole workout, 120 calf raises

Then- abs at the end

Thursday HIIT/CC Hill Sprints (30 minutes)

 Dry, nice, sunnny

4 big hill and 4 slightly smaller hill

Wedneday Swimming HIIT Workout (30 minutes)

 8 sprint laps and 8 backstroke laps. Then, diving off diving board with kids for another 30 minutes

Tuesday Nogi BJJ (1 hour)

 Working on smash pass from knee shield and half guard

Monday Lifting/Bodyweight Training (2 1/2 hours)

 First super set- Military presses. good mornings, front squat

Second super set- 3 sets of 3 hex bar dead lifts 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises and 3 sets of 6 pulls ups.

Then- Glute Bridges

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups

Then 3 sets of 8 reverse chest flies (or just chest flies?)

 90 push ups total for the whole workout

Then- abs and yoga on the yoga trapeze

 

Sunday CC Trail Running (1 hour)

 Really dry and dust today, but about 60 degrees

Friday NOGI BJJ (1 hour)

 Competition Class

Thursday Lifting/Bodyweight Training (2 1/2 hours)

 First super set- Military presses. good mornings, front squat

Second super set- 3 sets of 6 back squats with 180-200 lbs mixed with 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises.

Then- Glute Bridges

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups

90 push ups total for the whole workout

Then- abs 

 Skipped chest flies because I just ran out of steam. I'm trying to squat much deeper and slower to build muscle and it's wearing me out

 

Tuesday Nogi BJJ (1 hour)

 Drilling smash pass from half guard to one butterfly hook, to side control, or mount

Tuesday CC Trail Running HIIT Working (30 minute)

 4 big, 4 slightly smaller hill

Monday Lifting/Bodyweight Training (90 minutes)

First super set- Military presses. good mornings, front squat

Second super set- hex bar dead lifts- 3 sets of 3 at 200-220 lbs with 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 2 sets of 15 push ups and 2 sets of 20 calf raises. I forgot to do the first set of push ups/calf raises

Then-hip thrusts

Pooped out at that point due to doing 90 minutes of yard work with big bags of leaves and a lawnmower right before doing the workout

 

Sunday CC Trail Running (50 minutes)

 Almost got my hour back

Friday Nogi BJJ Comp Class (1 hour)

 Two guys had to drop out because it got too hard ;)

Also-walking around 25-30 minutes during work break and lunch break

Thursday Lifting/Bodyweight Training (2 1/2 hours)

 First super set- Military presses. good mornings, front squat

Second super set- 3 sets of 6 back squats with 180-200 lbs mixed with 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises.

Then-sumo dead lifts 3 sets of 6 with 120 lbs (with breaks to clean the stove)

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups and 3 more sets of 20 calf raises. 

90 push ups total for the whole workout and 120 calf raises

Then- abs 

 Skipped chest flies because I just ran out of steam. I'm trying to squat much deeper and slower to build muscle and it's wearing me out

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 smaller hill (finally cleared)

Monday Lifting/Bodyweight Training (2 hours)

 I did two new lifts this time

First super set- Military presses. good mornings, front squat

Second super set- hex bar dead lifts- 3 sets of 3 at 200-220 lbs with 3 sets of six reverse lunges with 70 lbs on my back

Third super set- 3 sets of 10 bench presses with 2 sets of 15 push ups and 2 sets of 20 calf raises. I forgot to do the first set of push ups/calf raises

Then-hip thrusts

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups. 

75 push ups total for the whole workout

Then- abs 

 Last new lift- Reverse chest flies -  3 sets of 10 with 20 lbs in each hand

Saturday CC Trail Running (40 minutes)

 Still sick so did not want to try the full hour today

Friday Big Shovel Yard Work (2 hours)

 Counting this as my strength workout since we were in a tearing rush to get things planted before a hard freeze AND I'm fighting a cold.

Wednesday Walk/Run Paved (1 hour)

 Chasing my 10 year old on his scooter. Still not feeling great from the busy week/weekend so skipped lifting again.

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel hill to big hill. Cold

Also- walking to and from Halloween parade (probably 45 minutes total)

Wednesday Lifting/Bodyweight Training (90 minutes)

First super set- Military presses. good mornings, front squat

Then- back squats- 3 sets of 6 at 180lbs

Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Then-hip thrusts

Third super set -Single Leg RDL's with 3 sets of 15 push ups. 

90 push ups total for the whole workout

Then- abs

 

Monday Gi Class (90 minutes)

 1 hour drilling guard passing with sitting back on the leg or the bull fighter pass. 30 minutes rolling with KS, JC, MH, David, and someone else I can't remember

Sunday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat

Then- back squats- 3 sets of 6 at 180lbs

Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Then-hip thrusts

Third super set -Single Leg RDL's with 3 sets of 15 push ups. 

90 push ups total for the whole workout

Then- abs 

Saturday CC Trail Running (40 minutes)

 Wanted to do an hour, but too pooped from all the strong guys last night

Friday Bjj Nogi Comp Class (1 hour)

 Trained with CP, Jacob, Jamison, Andy, and Matt

Thursday Lifting/Bodyweight Training (90 minutes)

 First super set- Military presses. good mornings, front squat

Then- hex bar dead lifts with 200 lbs, 3 sets of 3

Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Then-hip thrusts

Third super set -Single Leg RDL's with 3 sets of 15 push ups. 

90 push ups total for the whole workout

Then- abs 

Plus 45 minutes walking with CM

Wednesday CC Trail Running/HIIT Workout (30 minutes)

 4 big hill, 4 parallell to big hill

Monday Swimming HIIT Workout (30 minutes)

 Did 8 HIIT Laps

Monday Lifting/Bbodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat

Then- back squats 3 sets

Second super set- 3 sets of 10 bench presses and 3 sets of 6 sumo dead lifts

Then-hip thrusts

Third super set -Single Leg RDL's with 3 sets of 15 push ups and 3 sets of 20 calf raises. 45 push ups total for the whole workout

Then- abs 

 

Saturday CC Trail Running (30 minutes)

 Kind of muddy, not too bad

Friday NOGI (1 hour)

 trained with Corbin, Matt, and new guy David

Thursday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat

Then- back squats 3 sets

Then-hip thrusts

Second super set- 3 sets of 10 bench presses and 3 sets of 6 sumo dead lifts

Third super set -Single Leg RDL's with 3 sets of 15 push ups and 3 sets of 20 calf raises

45 push ups total for the whole workout

Then- abs 

Also- walking for an hour after dinner with the 10 year old and teaching preschool all day

Wednesday CC Trail Running (30 minutes)

 Two hills, mostly flats, crunched for time

Tuesday Nogi BJJ (1 hour)

 Drilled snap down from standing guillotine looking position. Then single leg and ashi garami/single lef X from single leg. 10 minutes of live rounds with new drilling partner Noah and not partner Kelly

Monday Swimming HIIT Workout (20 minutes)

 Just did 6 sprint laps and six back stroke laps, plus 30 more minutes playing in pool with kids

Monday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat

Then Hex Bar deadlifts 3 sets of 3 at 200ish lbs

Then- back squats 3 sets

Then-hip thrusts

Second super set- 3 sets of 10 bench presses and 3 sets of 6 sumo dead lifts

Third super set -Single Leg RDL's with 3 sets of 10 push ups and 3 sets of 20 calf raises

30 push ups total for the whole workout

Then- abs

Saturday CC Hill Sprints/Hill Workout (30 minutes)

 4 big hill and 4 hill parallel to big hill

 

Also- trying to fix a bike for an hour

Also Also- big Shovel yard work for 90 minutes

Friday Comp Class (1 hour)

 Rolled with Jared, Corbin, and David

Friday Lifting/Bodyweight Training (90 minutes)

 My right arm near the elbow is still hurting, and I hurt my pinky fixing up bike #1 yesterday so I took it easy on upper body stuff

First super set- Military presses. good mornings, front squat

Then- back squats 3 sets

Then- bench presses 3 sets

 Then- hip thrusts/glute bridges - 3 sets

Seconc super set- Single Leg RDL's with 3 sets of 10 push ups and 3 sets of 20 calf raises

30 push ups total for the whole workout

Then- abs and yoga

Also- fixed up bike #2 for 30 minutes

Thursday Walking (1 hour)

 With a backpack on to go get my car. I was sick and trying to do a light workout today to get back in the swing of things

Also- an hour working to expand my strawberry patch. Also also- 15 minutes fixing my daughter's bike and I think breaking/injuring my pinky on my left hand

Sunday Lifting/Bodyweight Training (90 minutes)

 My right arm near the elbow is still hurting, so I took it easy on upper body stuff

First super set- Military presses. good mornings, front squat

Then- back squats 3 sets

Then- hip thrusts/glute bridges - 3 sets

Second super set- bench presses, calf raises, 3 sets of 10 push ups

Third super set- Single Leg RDL's with 2 more sets of 10 push ups 

50 push ups total for the whole workout

Then- abs and yoga

Also- cleaned the back room and deep cleaned the kitchen in between sets

Saturday Biking (45 minutes)

 We just biked 5 miles in town through neighborhoods

Saturday Paved Running (35 minutes)

 I think I did 2 1/2 miles including a big hill

Thursday Running/Walking (40 minutes running 10 minutes walking)

 On pavement

Monday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill and 4 parallel to big hill. 

 

Had to skip a few days due to a bad head cold

Thursday CC Trail Running (45 minutes)

 Still dealing with right arm injury, so just lower body for awhile

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Also- I hurt my arm so can't do strength until it stops hurting

Monday Gi BJJ (90 minutes)

 1 hour drilling collar pull from guard (pulling them to turtle) and then arm bar from that position.

Sunday Lifting/Bodyweight Training (2 hours)

 Skipped abs, yoga, and handweights because I got nauseous towards the end of the workout. Did back squats for my big lift and still doing 6 sets of 15 push ups

Saturday Bike Trail Biking (55 minutes)

 On the Watershed Trail again (now called the Goshen Trail)

Saturday CC Trail Running (1 hour)

 Last 10 minutes sucked because of plantars fascitis on my left foot

Friday Nogi Comp Class (1 hour)

 6 people there! Crazy!

Thursday Nogi (strategic) (1 hour)

 1 hour drilling from gift wrap to back control

Wednesday HIIT Workout/ CC Hill Sprints with push ups (35 minutes)

 8 sets of 15 push ups

Tuesday Nogi Piasa (2 hours)

1 hour drilling, 1 hour rolling with Ben, Devin, and Nate

Monday LIfting/Bodyweight Training (2 hours)

 Skipped bench presses and did back squats for my heavy lift again. Still doing 6 sets of 15 push ups. Did yoga on the trapeze yoga.

Sunday Biking on the Bike Trail (50 minutes)

 MCT trail this time

Saturday CC Trail Running (1 hour)

 Dry and a nice breeze

Also- intense cleaning of the bedroom

Friday Nogi BJJ Comp Class (1 hour)

 Worked with Corbin, Jacob, and Kelly

 

Also- taught preschool all day, which was hard

Thursday CC Hill Sprints + push up sets (33 minutes)

 4 big hill and  4 adjacent to the big hill, with 7 sets of 15 push ups before each hill sprint except the first one (105 total). Was sick for two days before that

Monday Lifting/Bodyweight Training (2 1/2 hours)

 Did back squats for my heavy lift. Skipped abs but did do trapeze yoga. Still doing 6 sets of 15 push ups along with everything else

Saturday Biking/Bike Trail Biking (1 hour)

 Watershed Nature Trail with Q

Saturday CC Trail Running (1 hour)

 In the heat

Friday Nogi Bjj/Comp Class (1 hour)

Rolled with Christian, Matthew, CP, and Tom along with usual intense  comp training style class.

Also- taught Behavior kids all day

Thursday CC Trail Running (35 minutes)

 With T for part of the run so he could play in the woods

Wednesday Lifting/Bodyweight Training (2 hours)

 Skipped big lifts because my back is hurting again and skipped handweights, abs and yoga because I ran out of time

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hills, 4 hills parallel to big hill again

Monday LIfting/Bodyweight Training (2 hours)

Skipped chest presses because of left shoulder hurting

 

Sunday- Also walked for an hour followed by an hour of hard weeding

Saturday Chaos Biking 1 hour

 Road biking, wet roads in town with Q

Saturday CC Trail Running in the Rain (50 minutes)

 Rain but not lightining, so just muddy and slippery

Thursday CC Hill Sprints/HIIT/ Push ups (35 minutes)

 8 hills sprinted (4 big hill, 4 parallel to big hill as medium hill is still blocked by fallen tree). Started out each hill sprint with 15 push ups for 8 sets total, for 120 push ups total

Tuesday Nogi BJJ (1 hour)

 Pretty intense class with active drilling from single leg X and live rounds from single leg X

Monday Lifting/Bodyweight Training (90 minutes)

 Skipped chest presses and hand weights due to time constraints. Did 6 sets of 15 push ups still. Did abs but not yoga.

Saturday CC Trail/Dirt Trail Running (30 minutes)

 probably 2/3 on the cc trail and 1/3 on the dirt hiking trail

Friday Bjj Nogi comp class (1 hour)

 Rolled with JP, Corbin, Mark, and TD. Also did an ice bath for the first time after class with the guys and lasted 3 minutes

 Also- walked for an hour on Thursday

Wednesday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big hill and 4 big hill parallel to big hill (the medium hill was blocked by a tree)

Also- kindergarten all day

Tuesday Lifting/Bodyweight Training (2 hours)

 Did back squats for my really heavy lift, still doing 6 sets of 15 push ups for 90 push ups total. 

Skipped bench presses because my upper body was hurting really bad Sunday night. 

Also- an hour of walking yesterday and an hour of playing in the pool with the kids

Sunday Lifting/Bodyweight Training (2 hours)

Did 6 sets of 15 push ups instead of 10 push ups, did sumo dead lifts for my heavy lift. Did abs but skipped yoga

Saturday CC Trail Running (30 minutes)

 Muddy and muggy trail

Friday NOGI BJJ Comp Class (1 hour)

 hard class

Thursday- hill sprints off and on for 5 hours with swimming in between at waterpark with Littles

Tuesday Biking (90 minutes)

 Still sore from City Museum yesterday

Monday Lifting/Bodyweight Training (2 hours)

Did 6 sets of 15 push ups instead of 10 push ups, did back squats for my heavy lift. Skipped abs and yoga

 

Also-did 3 hours at City Museum with kids

Saturday CC Trail Running (45 minutes)

 Muggy and muddy

Friday Nogi Comp Class (1 hour)

 Drilling over under, failed shot escape, and live rounds for last 20 minutes

Also- replacing a light fixture for one hour

Thursday Lifting/Bodyweight Training (90 minutes)

 Skipped chest presses, push ups after the single leg RDL, and hand weights due to right shoulder hurting

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 medium hill

Also- 35 minute bike ride with Q

 

Monday Lifting/Bodyweight Training (2 hours)

Did back squats for my heavy lift plus worked back in push ups after my single leg RDL (2 sets of 15 push ups and 1 set of 10, 70 push ups total for the whole workout)

Also- Still walking 1 hour a day

Saturday CC Trail Running (30 minutes)

 In a thunderstorm

Saturday BJJ Training Seminar (2 hours)

 Female only training seminar with Ann Kneib

Thursday Wrestling/NOGI (1 hour)

Practiced duck walking, shooting, double legs, single legs from duck under and single leg from head push

Wednesday Lifting/Bodyweight Training (2 hours)

 Skipped abs and yoga, did sumo dead lifts as my big lift. Only did 30 push ups total because I just wasn't feeling it.

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 in 95 degree heat

 Also swimming with kids for an hour after that and still walking an hour a day most days

Monday Lifting/Bodyweight Training (2 hours)

 Started with military presses/goodmornings/front squats super set - 3sets with 70lbs,  Pull ups/calf raises/push ups super set- 3 time, Trying to work back in ONE heavy lower body lift every workout- this time I worked back in back squats with trapeze yoga to help with hip/lower back pain, bench presses 70lbs - 3 sets of 8 (did it at an inclined bench to target different muscles), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly. Skipped abs and hand weights because atypical lady issues are sapping my energy.

Sunday Biking (70 minutes)

 Could not walk today, didn't feel like lifting

Saturday CC/Dirt Trail Running (50 minutes)

 Started out on CC trail and crossed over with the dirt trail twice. Got to pet lots of doggos, good day

Friday NOGI COMP Class (1 hour)

 intense comp training and rounds 

Also- One hour water walking in the YMCA outdoor pool to help rehab my hip that is hurting again

Thursday Lifting/bodyweight Training (2 1/2 hours)

Started with military presses/goodmornings/front squats super set - 3sets with 70lbs,  Pull ups/calf raises/push ups super set- 3 time, Trying to work back in ONE heavy lower body lift every workout- this time I worked back in back sumo dead lifts for 3 sets of 3 at 120lbs, bench presses 70lbs - 3 sets of 10 (less weight, more reps), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly (also did push ups after each set, including one set of 20 push ups and one set of DOLPHIN push ups, which are much harder but I squeezed out 10 of those as well) 70 push ups total. Ended with hand weights and abs

Tuesday CC Hill Sprints/HIIT Workout (30-35 minutes)

 4 big hill, 4 medium hill, raining for the medium hill part

Also- cleaning out the basement for 2 hours

Monday Gi BJJ (90 minutes)

 Straight ankle locks from both sides and 30 minutes of rolling

Also walking for an hour still most days

Sunday Lifting/Bodyweight Training (2 hours)

 Did all the things with the upper body workouts except added back in back squats with the 195lb bar and did NOT do the sets of push ups after the single leg RDL because I was exhausted from 2 days straight of back to back youth activities

Saturday Roller Skating (2 hours)

 I was sweating a lot even though it was air conditioned, so I guess it was a good workout,

 Also- walking a lot today and yesterday

Thursday CC Trail Running (35 minutes)

 Plus, 3 sets of 10 push ups and 2 sets of 15 push ups for a total of 60 push ups. 

Also- swimming with kids for an hour

Wednesday Gi BJJ (90 minutes)

 1 hour drilling scissor sweep, 30 minutes rolling with JC, CP, Matthew (new guy), MH, and WKE

Tuesday HIIT/CC Hill Sprints (25 minutes)

 4 big hill, 4 smaller hill that runs parallel to the big hill. 

Also- swimming with Littles for an hour

 Also- still walking for an hour a day

Sunday Lifting/Bodyweight Training (2 hours)

 Started with military presses/goodmornings/front squats super set - 3sets with 70lbs,  Pull ups/calf raises/push ups super set- 3 times (including one set of 20 regular push ups instead of 10)****Trying to work back in ONE heavy lower body lift every workout- this time I worked back in back squats for 3 sets of 6 at 195lbs, bench presses 70lbs - 3 sets of 10 (less weight, more reps), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly (also did push ups after each set) 60 regular push ups total. Ended with hand weights and abs

Saturday HIIT/CC HiIl Sprints (30 minutes)

 4 big hill 4 smaller hill

took me 3 minutes less than usual maybe due to walking everyday or losing 5 lbs

Thursday Lifting/Bodyweight Training (2 hours)

 Started with military presses/goodmornings/front squats super set - 3sets with 70lbs,  Pull ups/calf raises/push ups super set- 3 times, bench presses 70lbs - 3 sets of 10 (less weight, more reps), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly (also did push ups after each set including 17 push ups after the second to last set, 57 push ups total), hand weights - bicep curls/forearm curls/shoulder presses, ended with ab work. I skipped heavy lifts this time due to fasting today and also being tired from the BJJ followed by an hour of walking last night.

Wednesday GI BJJ (90 minutes)

 1 hour drilling cross collar choke to arm bar to triangle from closed guard. Drilled with Big Bird this time for the first time in awhile. Rolled for 30 minutes with CP, RT, Dr. J, Maliek (new guy), and Tom

Also- been walking 1 hour a day everyday for the last week

Sunday Lifting/Bodyweight Training (2 hours)

 

Started with military presses/goodmornings/front squats super set - 3sets with 70lbs,  Pull ups/calf raises/push ups super set- 3 times ****Trying to work back in ONE heavy lower body lift every workout- this time I worked back in back squats for 3 sets of 6 at 195lbs, bench presses 70lbs - 3 sets of 10 (less weight, more reps), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly (also did push ups after each set including 20 PUSH UPS IN SET AT THE VERY END OF THE WORKOUT!!! 60 regular push ups total. Ended with hand weights and abs

Saturday Paintball (2 hours)

At a nearby Paintball park with S. Very muddy humid conditions and lots of walking to various paintball fields involved

Friday Lifting/Bodyweight Training (2 hours)

 Did all the upper body stuff I've been doing, plus sumo dead lifts. Hoping to add back squats  back in next week

Wednesday LIfting/Bodyweight Training (2 hours)

 Did all the upper body stuff, but added back in sumo dead lifts

Thursday NoGi BJJ (2 hours)

 90 minutes drilling, 30-60 minutes rolling

Plus, 1 hour big shovel yard work

Tuesday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big hill, 4 smaller hill 

 

Also- 1 hour gardening chores and 1 1/2 hours of wading in pool with kids

Monday Gi BJJ (90 minutes)

 1 hour drilling Mir Lock from 1/2 guard and 1/2 hour rolling

Also- swimming and hiking on vacation

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 smaller hill

Monday Gi BJJ (90 minutes)

 1 hour drilling a judo throw to kesa gatame (judo side control). 30 minutes rolling, mostly with TD, the 20 yr old wrestler kid. 

Plus, cleaning the basement and packing all day

Sunday Upper Body Lifting/Bodyweight Training (90 minutes)

 

Started with military presses/goodmornings/front squats super set - 3sets with 70lbs,  Pull ups/calf raises/push ups super set- 3 times (did underhand pull ups this time, much harder to me for some reason),bench presses 70lbs - 3 sets of 10 (less weight, more reps), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly (also did push ups after each set including 20 PUSH UPS IN SET AT THE EVERY END OF THE WORKOUT!!! 60 regular push ups total and 5 walk out push ups as well), hand weights - bicep curls/forearm curls/shoulder presses, ended with ab work and yoga on the trapeze. I'm not great with ab work on the trapeze yoga swing, but I'm going to keep working on it.

Friday Upper Body Strength Workout (90 minutes)

 Forgot to post this one

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill and 4 smaller hill. 90 degrees today. 

Also played in the pool for almost 2 hours last night with kids

Tuesday Upper Body Lifting/Bodyweight Training (90 minutes)

 Pull ups/calf raises/push ups set- 3 times, military presses/goodmornings/front squats - 3sets with 70lbs, bench presses 70lbs - 3 sets of 10 (less weight, more reps), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly, hand weights - bicep curls/forearm curls/shoulder presses. Ended with some ab work. Also added 2 extra sets of 10 push ups for 50 push ups total for this workout. My hip was hurting so I did the trapeze yoga in the middle somewhere as well.

Also- deep cleaning and gardening

Monday BJJ GI (90 minutes)

 Worked getting underhook from 1/2 guard then 30 minutes rolling

Also- deep cleaned all weekend and moved heavy furniture

 

Friday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hills, 4 smaller hills

Thursday Upper Body lifting/bodyweight Training (90 minutes)

Pull ups/calf raises/push ups set- 3 times, military presses/goodmornings/back squats - 3sets with 70lbs, bench presses 70lbs - 3 sets of 10 (less weight, more reps), hip thrusts with 120lb bar, single leg RDL - 3 sets of 10 done slowly, hand weights - bicep curls/forearm curls/shoulder presses. Ended with some ab work. 

Also- Monday, Tuesday, Wednesday - basically walked all day everyday around camp for 3 days plus a 30 minute yoga class at 7am Tuesday morning

 

Sunday Upper Body Lifting/bodyweight Training (90 minutes)

Pull ups/calf raises/push ups set- 3 times, military presses/goodmornings - 3sets, bench presses 70lbs - 3 sets of 10 (less weight, more reps), single leg RDL - 3 sets of 10 done slowly alternated with 3 sets of push ups- 5 walk out push ups, 10 regular push ups and then 10 regular push ups again, hand weights - bicep curls/forearm curls/shoulder presses. Ended with some ab work. 

Also-worked for hours yesterday to clean, de-clutter and pack up the van for YW camp

Friday Upper Body Lifting/Bodyweight Training (90 minutes)

Pull ups/calf raises/push ups set- 3 times, military presses/goodmornings - 3sets, bench presses 70lbs - 3 sets of 10 (less weight, more reps),  3 sets of  10 hip thrusts with 120lb bar (trying to work in some lower body lifts), single leg RDL - 3 sets of 10 done slowly alternated with 3 sets of push ups- 5 walk out push ups, 10 regular push ups and then 10 regular push ups again, hand weights - bicep curls/forearm curls/shoulder presses. Ended with some ab work

Thursday HIIT/Swimming (30 minutes)

 Same as Tuesday

Tuesday HIIT Workout/ Swimming (25-30 minutes)

 8 intervals (1 freestyle lap alternated with 1 backstroke lap), so 16 laps total, plus a warm up and cool down lap.

Also-swam and grocery shopped with the Littles after that

Monday Upper Body Lifting and Bodyweight Training (90 minutes)

Pull ups/calf raises/push ups set- 3 times, military presses/goodmornings - 3sets, bench presses 70lbs - 3 sets of 10 (less weight, more reps), single leg RDL - 3 sets of 6 done slowly alternated with 3 sets of 5 walk out push ups, hand weights - bicep curls/forearm curls/shoulder presses.

Also- alternated with going out into the garden and doing various tasks

Saturday hip opening Yoga (30 minutes)

 hip still bothering me obviously

Friday HIIT Workout/Swimming (30 minutes)

 Did 8 intervals (1 50 yard freestyle sprint alternated with 1 50 yard backstroke, done 8 times, 16 laps total, plus one warm up lap and cool down lap) 

Hurt my hip during my lifting workout Wednesday so had to take Thursday as a rest day and likely won't be able to do anything other than yoga tomorrow

Wednesday Lifting/Bodyweight Training ( 2 1/2 hours)

 Skipped single RDL because my right hip is just killing me. Also had major trouble with back squatting to depth

Tuesday HIIT/CC Hill Sprints (30 minutes)

4 big hills, 4 smaller hills

Plus 1 hour of big shovel gardening tilling a new strip of garden bed and transplanting potted tomatoes to it.

Monday Gi BJJ (90 minutes)

 Positional sparring from panda bear, running man, and turtle to improve our defenses for an hour then another 1/2 hour rolling

Sunday Lifting/Bodyweight Training (2 1/2 hours)

 Did everything this time

Thursday Lifting/Bodyweight Training (90 minutes)

 Did military presses/front squats, back squats/arm curls, sumo dead lifts/calf raises/ sets of 10 push ups (30 total), single leg RDL, hand weights- bicep curls, forearm curls, and shoulder presses, and hip thrusts and abs

Tuesday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big and 4 smaller (but much muddier) hill

Monday Gi Class (90 minutes)

 1 hour drilling getting to crucifix from turtle with JJ and then rolled for 30 minutes

Sunday Lifting (1 hour)

 Good mornings, dead lifts, back squats/arm curls, military presses/front squats, and hip thrusts. Did 3 different hip mobility drills instead of yoga as well.

Trying to alternate lifts on different days of lifting. Just trying something new. Also, didn't feel like doing the whole thing on mother's day

Saturday CC Trail Running (45 minutes)

 In the rain, in a thunderstorm. Anxious fast running

Friday NOGI COMP Class (1 hour)

 Intense tiring competition stuff

Thursday CC HIll Sprints/HIIT Workout (30 minutes)

 Probably more like 33 minutes. 4 big hills and 4 small hills

Wednesday Lifting/Bodyweight Training (2 hours)

 Did good mornings, military presses, front squats, back squats, arm curls, bench presses, hip thrusts, single leg RDL, bicep curls/ forearm curls/ shoulder presses with hand weights and ab work.

Monday Gi BJJ (1 hour 45 minutes minutes)

 1 hour intense drilling from side control/americana/kimura/arm bar working and 45 minutes rolling

Monday Lifting (1 hour)

 Good mornings, dead lifts, sumo dead lifts/push ups/calf raises circuit, and back squat/arm curls circuit

Saturday CC Trail Running (45 minutes)

 Gonna try for an hour next week

Friday Big Shovel Gardening (1 hour)

 Harvesting compost and spreading it by shovel in the garden

Thursday Gardening (4 hours)

 Tilling, planting, and mulching

Tuesday HIIT/Hill Sprints (30 minutes)

 Slow slogging hills sprints :P

Also- 2 hours more gardening stuff

Monday Gi BJJ (2 hours)

 1 hour drilling arm bar attempts and escapes (so, sweatier drilling) and 1 hour rolling

Also- 2 hours gardening (weeding/tilling and planting)

Saturday CC/Dirt Trail Running (45 minutes)

 Plus, 1 hour yard work for a friend

Friday Gi BJJ (1 hour)

 visited JV, 30 minutes drilling, 30 minutes rolling

Thursday NOGI BJJ (2 hours)

 Positional sparring from side control, back control, and mount. Worked legs locks positions at the end

Wednesday Lifting/Bodyweight Training (2 1/2 hours)

 Skipped single leg RDL, hand weights, and abs. Got interrupted by a lost poodle dog in my house

 

Also- did 1 hour karate with church youth group

Tuesday HIIT Workout/CC HIll Sprints/ Push ups (35 minutes)

 4 big hills, 4 smaller hills, 5 sets of 10 push ups before 5of those sprints (50 total)

Sunday Lifting/Bodyweight Training (2 1/2 hours)

 Did all the things

Saturday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big hills, 4 medium hills CC Trail

Friday NOGI BJJ (1 hour)

 Comp training. I'm really tired now :D

Thursday BJJ NOGI (2 hours)

 Did positional sparring with BB, NB, and Big Nate. Worked from closed guard, half guard, 1/4 guard, and twister side control

Wednesday Lifting/Bodyweight Training (2 hours)

 Skipped yoga due to time constraints

Also- 1 hour bowling

Tuesday CC Trail Running (35 minutes)

 Did various vacation related exercises since last Tuesday, but not my usual routine

Tuesday HIIT Workout/ CC Trail Hill sprints (30 minutes)

 4 big hill, 4 smaller hill

Monday Gi Training (1 hour 45 minutes)

 1 hour drilling, 45 minutes rolling

Sunday Lifting/Bodyweight Training (2 1/2 hours)

 Taking it slow and easy as my back still hurts from laying floor Thursday

Saturday CC Trail Running (30 minutes)

 Spent 12+hours putting down floor Thursday and had to take a rest day Friday. Still sore today, but pushed through a short run

Wednesday HIIT Workout/Swimming (30 minutes)

 8 HIIT intervals (1 sprint lap, 1 backstroke lap)

Tuesdday NOGI BJJ (1 hour)

 Drilled with RT and did positional sparring from turtle for last 15 minutes

Monday LIfting/Bodyweight Training (2 hours)

 skipped single leg RDLs, hand weights, yoga, and abs due to time constraints

Sunday HIIT Workout/CC Hill Sprints (30 minutes)

 4-5 big hill, 4 small hill (lost track of where I was on the big hill, so might have done an extra one)

Friday Nogi Comp Class (1 hour)

 Rolled comp style at the end with MH, CP, and Christian

Wednesday Hiking (1 hour)

 With the youth group

Wednesday Lifting/Bodyweight Training (2 hours)

 Skipped abs because ran out of time. Only did 4 minutes of trapeze yoga at the end

Tuesday Nogi BJJ (1 hour)

 Just drilling

Plus 4 hours yesterday tearing up carpet

Saturday CC Trail Running (30 minutes)

 Only one hill, sick AGAIN

Thursday CC Trail Running (30 minutes)

 Trying to do shorter/faster runs on Thursdays

Wednesday Lifting/Bodyweight Training (2 hours)

 Skipped hand weights because ran out of time

Tuesday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big hills, 4 small hills. 

Plus, kindergarten all day

Sunday Lifting/Bodyweight Training (2 1/2 hours)

 Got nauseated towards the end and had to skip yoga and abs

Saturday CC Trail Running (35 minutes)

 Trying to work up to an hour again

Friday NOGI Comp Class (1 hour)

 had to walk towards the end with the cardio at the end, but otherwise was fine, worked around the gut pain.

Tuesday and Thursday HIIT Workout/Hill Sprints (25 minutes)

 Asphalt on a small subdivision road

Monday Lifting/Bodyweight Training (2 hours)

 Skipped abs, hand weights, and single leg RDL because of ongoing stomach virus symptoms

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill sprints and 4 regular hill sprints. 

Also, first workout since having stomach virus. Felt weak afterwards, but was fine with banana

Wednesday Lifting/Bodyweight Training (2 1/2 hours)

 Did everything

Sick to my stomach most of yesterday so had to skip working out

Monday Gi Class (2 hours)

Drilling omanaplata (shoulder lock from a sort of seated triangle position). Rolled with Bree, Mark, Jacob, Corbin, KH, and Tom

Sunday Lifting/bodyweight Training (2 1/2 hours)

Did everything except skipped abs and worked in  some trapeze yoga after the heavy lifts

Saturday CC Trail Running (30 minutes)

 Muddy. Kind of sucked because I'm still sore from last night and feeling the effects of being sick last week

Friday NOGI Comp Training (1 hour)

 CP in charge and so intense. I think this was too intense for me being sick recently, but it was so fun

Thursday Power Lifting/Bodyweight Training (2 1/2 hours)

 Did everything and worked trapeze yoga after dead lifts and back squats to help with back and hip pain

Wednesday Trapeze Yoga Work (45 minutes)

 This was meant to help with my back and be a "rest day" kind of exercise

Tuesday CC Trail Running (30 minutes)

 Still feeling under the weather from last week having the flu

Monday Lifting/Bodyweight Training (2 1/2 hours)

 Skipped abs but did everything else including bench presses and trapeze yoga

Tuesday HIIT Workout/Hill Sprints (25 minutes)

 5 regular hill and 3 big hill on the CC trail

Monday Lifting/Bodyweight Training (2 1/2 hours)

 Skipped abs and hand weights but did chest presses and did yoga with the new yoga trapeze for back pain relief. 

Also cleaned between sets

Friday Nogi Comp Class (1 hour)

 Everything hurts and I'm dying

Thursday CC Trail running (35 minutes)

 Cold, a little muddy

Tuesday HIIT Workout/Hill Sprints (30 minutes)

 Got 8 hills again, finally. 5 good size hills and 3 big hills

Monday GI BJJ (1 hour)

 Just drilling because my ear started bleeding again

Sunday Lifting/Bodyweight Trainin (2 1/2 hours)

 Skipped chest presses

Saturday Trail Running (Hard Trail) (40 minutes)

 plus 5 minutes walking to warm up and to cool down 5 minutes

Friday Nogi BJJ + conditioning (1 hour)

 Intense comp training

Thursday Lifting/Bodyweight Training (90 minutes)

 Started with 3 sets of 10 good mornings with 70 lbs, went to back squats with 195bs for 3 sets of 6, then 120 lb sumo dead lifts (3 sets of 6), alternated with push ups and calf raises. Did wide bench presses with 85 lbs  (3 sets of 6). Did military presses alternated with front squats with 70 lb bar. Ended with yoga

Tuesday CC Hill Sprints/HIIT Workout (25 minutes)

 6 hills, trying to get back up to 8

Also- chased behavior kindergarten kids up and down hallways all morning

Monday Gi BJJ (90 minutes)

1 hour drilling spider guard to mount to arm bar or triangle. Rolled really hard for 30 minutes. 

Also worked in kindergarten all day chasing after kindergarten kids

Sunday CC Trail Running (35 minutes)

 Warm (about 60) and muddy

Friday NOGI COMP CLASS (1 hour 10 minutes)

Intense workouts and intense positional sparring

 Also- taught PE ALL DAY!!!

Thursday CC Trail Running (30 minutes)

 Mud and ice

Wednesday HIIT Workout/Hill Sprints (25 minutes)

 3 Big Hills, 3 Smaller hills (wore my heavy duty trail running shoes because of ice/snow)

Tuesday Lifting/Bodyweight Training (3 hours)

 I went slow, added back in bench presses, but only did 30 push ups total

Bench presses- 3 sets of 6 with 85 lbs

Sunday Lifting/Bodyweight Training (2 1/2 hours)

 Skipped bench presses and abs. Only did 30 push ups

Saturday Gi BJJ (2 hours)

 2 hour seminar with ankle sweep from fake out uchi mata and drilling two sweeps from lasso guard

Friday CC Trail Running + 50 push ups (35 minutes)

 5 sets of 10 push ups every 5 minutes on the CC trail

Tuesday HIIT Workout/Hill Sprints (25 minutes)

 3 big hills, 3 smaller hills

Monday Gi Class (1 hour 45 minutes)

 1 hour drilling americana from side control, paper cutter choke from side control, and north/south switch from side control (defending paper cutter choke)

Sunday Lifting/bodyweight Training (90 minutes)

 Had the flu or covid and had to take a week off working out. 

 Skipped sumo dead lift circuit, bench presses, and hand weights

Saturday CC Trail Running (30 minutes)

 Cold, but sunny and no wind, so great for running

Thursday Lifting/Bodyweight Training (2 hours)

 Skipped abs, yoga, bench presses, and only did 30 push ups total because of time constraints

Tuesday HIIT/Hill Sprints (25 minutes)

 3 big hills, 3 smaller hills

Monday BJJ GI (90 minutes)

 1 hour drilling pins from turtle and 1/2 hour rolling

Sunday LIfting/Bodyweight Training (2 1/2 hours)

 Skipped bench presses and only did 30 push ups total, but did everything else. Made 6 dinners while working out

Saturday CC Trail Running (30 minutes)

 Faster than usual running.  

Having stomach problems the last few days so missed some exercise days.

Wednesday HIIT Workout/CC Hill Sprints (30 minutes)

 3 Big hill, 3 smaller hill sprints on the CC trail

Tuesday Lifting/Bodyweight Training (2 1/2 hours)

 Added bench presses for 3 sets of 10 at 70 lbs, but only did 30 push ups. Did everything else

Monday Gi BJJ (1 hour 45 minutes)

 1 hour drilling take down set ups, side control and cradle pressure (and reguarding). 45 minutes regular rolling/sparring

Sunday CC Trail Running with 50 Push ups (30 minutes)

 CC trail with 5 sets of 10 push ups, 5 different kinds of push ups