Thursday CC Hill Sprints/HIIT workout (30 minutes)

 right at dusk, very pretty

Wednesday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs

 Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

ran out of time to do more lifts due to kid's activities

 

Tuesday NOG BJJ (1 hour)

 Drilled more k guard with DW again

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

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs

 Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

Then 3 sets of 5 kickstand squats with 40 lb weight

 

Also- cleaning, organizing, and cutting down a tree for 2 hours

 

Sunday BJJ GI Seminar (2 hours)

 Practicing k guard to take down, to technical stand up, or to stack pass, or to leg lock

Saturday CC Trail Running (55 minutes)

 Light rain and muddy

Friday BJJ Comp Class (1 hour)

 1/2 gi and 1/2 nogi, just me and CP

 

worked TWO 12 hours days in a row before today and could not exercise

Tuesday NOGI BJJ (1 hour)

Got to drill with my good friend DW!!! We drilled knee shield to dog fight and smashed half to dog fight.

I was too tired from doing cafeteria duty yesterday to workout so I worked out twice today.

Tuesday CC Hill Sprints/HIIT Workout (25-30 minutes)

4 big hill, 4 parallel to big hill. Super muddy, rainy,  and hard to get enough traction to run hard up the hills. I kept finding sink holes and sinking into mud up to my ankle.

Sunday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs

 Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

Then 3 sets of 10 glute bridges/hip thrusts with 120 lb bar

Then 3 sets of 5 kickstand squats with 40 lb weight

 

Also- some cleaning

 

 

Saturday CC Trail Running (55 minutes)

 60 degrees dry and sunny. Did 3 sets of 3 hip opening exercises afterwards to try to alleviate hip problems from long runs.

Also - cleaning and organizing for a few hours

Friday BJJ COMP Class (1 hour)

 worked with heavy weight new guy wrestler, CP, TD, and Jamison

Also- worked clearing stuff out of my mom's house for a few hours

Thursday Lifting/Bodyweight Training (2 hours in 2 parts)

 First Part:

1st super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

2nd lift - 3 sets of 3 straight leg dead lifts with 220 lbs

Second Part:

First super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Second super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Third super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs) 

Tuesday NOGI BJJ (1 hour)

 Drilling with CH and TD from closed guard to knee pinch arm bar, and to kimura

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

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

Then 3 sets of 10 glute bridges/hip thrusts with 120 lb bar

Then 3 sets of 5 kickstand squats with 40 lb weight

 

PLUS- 1 hour cleaning 

Saturday CC Trail Running (45 minutes)

 Mostly flats. 65 and dry 

 

Also-moving stuff out of my mom's house for 2 hours

Thursday NOGI BJJ (1 hour)

 Working on guard passing. 

 

Also did a lot of walking at work covering PBIS meetings

Wednesday CC Hill Sprints/HIIT Workout (25 minutes)

 4 big hill and 4 parallel to big hill right at sunset

Monday Walking (1 hour)

 Walking with T

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

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then 3 sets of 5 kickstand squats with 40 lb weight

 

PLUS- 1 hour deep cleaning the bathtub with magic eraser

Also Saturday- Walking around Ren Fair for 4-5 hours

 

Friday BJJ Comp Class (1 hour)

 1/2 gi and 1/2 nogi (CP, Mark, RT, and Tom)

Thursday CC Trail Running (30 minutes)

 Almost all flats. I did push myself to run faster than usual though.

60, sunny, and very dry.

Wednesday Lifting/Bodyweight Training (2 hours)

 Same as Sunday

Plus, walking 45 minutes Tuesday with Teague 

Monday CC Hill Sprints/HIIT workout (

4 big hill and 4 parallel to big hill

 

Plus, one hour deep cleaning

Sunday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

 

Saturday Fast Walking (90 minutes)

 Walking around U of I with Q at night

Friday NOGI (1 hour)

1/2 gi and 1/2 nogi. With CP, JH, Nate, and Tom

Thursday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill, 4 parallel to big hill

Wednesday Fixing Bikes (2 1/2 hours)

 counting it as my strength workout since it took so long and was hard

Tuesday NOGI BJJ (1 hour)

 Working on snap down to turtle

Sunday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then 3 sets of 5 kickstand squats with 40 lb weight

 

Saturday CC Trail Running (40 minutes)

 Flats, only 2 hills.

Also- yard work for an hour

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Thursday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill, 4 parallel to big hill

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

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then 3 sets of 5 kickstand squats with 40 lb weight

Tuesday NOGI BJJ (1 hour)

 take downs, and darce choke, and anaconda choke

Sunday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then 3 sets of 5 kickstand squats with 40 lb weight

 

 Also- 1 hour deep cleaning looking for a lost kitten

Saturday CC Hill Sprints (30 minutes)

 4 big hill, 4 parallel to big hill

Friday Comp Class BJJ (1 hour)

 Lots of tough guys to train with

Tuesday NOGI BJJ (1 hour)

 Did a skill and drills style class. Practiced take downs, guard breaks, sweeps, back takes from turtle, and then 15 minutes of live rounds.

Tuesday CC Hill Sprints/HIIT (30 minutes)

 4 big hill, 4 parallel to big hill

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

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 4 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then 3 sets of 10 hip thrusts by themselves with 120 lb bar

Then 3 sets of 5 kickstand squats with 40 lb weight

 

Saturday CC Hill Sprints/HIIT (30 minutes)

 4 big hill, 4 parallel to big hill

Friday COMP Class (1 hour)

 1/2 gi, 1/2 nogi

Thursday LIfting/Bodyweight Training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

ADDED KICKSTAND SQUATS WITH 40 LBS, 3SETS OF 5 ON EACH LEG USING THE HEEL LIFT USED FOR REGULAR SQUATS (instead of hip thrusts this time because of time constraints)

 

Also- walking with Teague and yard work for 45 minutes 

Tuesday NOGI BJJ (1 hour)

 Drilled 4-11 from leg drag, back step in guard, and knee shield to dog fight, but you jump to 4-11 instead

Monday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

 Then hip thrusts by themselves with 120 lb bar

Saturday CC Trail HIll Sprints/HIIT Workout (30 minutes)

 just doing hill sprints until my left foot feels 90% better

Friday BJJ COMP Class (1 hour)

 Lots of people there, intense class

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

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 3 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

Skipped hip thrusts and kickstand squats due to exhaustion from a long day

 

Wednesday Kickball (90 minutes)

 Lots of base running for me (wind sprints!)

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill and 4 hill parallel to big hill

Sunday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs  

ADDED KICKSTAND SQUATS WITH 40 LBS, 3SETS OF 6 ON EACH LEG USING THE HEEL LIFT USED FOR REGULAR SQUATS

 Then hip thrusts by themselves with 120 lb bar

 

 

Friday BJJ Comp Class (1 hour)

 hard class tonight

Wednesday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

 Then hip thrusts by themselves with 120 lb bar

Tuesday NOGI BJJ (1 hour)

 we studied escapes from traditional side control and kesa gatame side control

Monday Lifting/bodyweight Training (2 hours)

 

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

 Then hip thrusts by themselves with 120 lb bar

 

also- walking with Teague for an hour

Saturday CC Trail Running (1 hour)

 dry, about 80, so cooler than it has been

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parellel to big hill

Wednesday Lifting/Bodyweight Training (2 hours)

 

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

skipped hip thrusts due to life taking it out of me today

Tuesday NOGI BJJ (1 hour)

 CP taught about ghost escape from side control and leg grab escape from kesa gatame side control. Also, mount escape to deep half to back door escape, to dogfight.

Sunday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then- hip thrusts for 3 sets of 3 with 120lb bar

 

Saturday CC Trail Running (55 minutes)

 Hot and dry

Friday BJj Comp Class (1 hour)

 Just CP, Mark, and Tom. 1/2 gi and 1/2 nogi

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill 

Also- donated plasma

Wednesday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

 Then hip thrusts by themselves with 120 lb bar

 

Also- teaching kindergarten all days

Tuesday Walking with T (90 minutes)

 Plus, teaching kindergarten all day

Sunday Intense Yard Work (4 hours)

 I'm counting this as my strength workout

Saturday CC Trail Running (55 minutes)

 90 degrees and dry

Friday NOGI COMP (1 hour)

 Intense class

Thursday NOGI (1 hour)

 Nogi, easy class with body lock pass and possum pass.

Wednesday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

 Skipped hip thrusts due to upper thigh cramp on the front of the thigh 

Also- running around the school for 4 hours doing errands

Tuesday HIIT Workout/CC Hill Sprints (30 minutes)

 8 big hill, 8 parallel to big hill

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

 

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then hip thrusts by themselves with 120 lb bar

(same lifts, just went slow today)

Saturday CC Trail Running (1 hour)

 80ish and dry with a nice evening breeze

Friday Bjj Comp Class (1 hour)

 6 people there so NO BREAKS. Got to roll with Christian, Mark, Corbin, Ryan T, and Jamison

Thursday Lifting/Bodyweight Training (2 hours)

 

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 135 lbs 

Then hip thrusts by themselves with 120 lb bar

Plus- an hour walking with Teague

Also- Tuesday- All day at Raging Rivers with kids

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. 95 degrees, dry

Sunday Lifting/Bodyweight training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

 

Sunday Hiking (2 hours)

 on the hard trail with the sisters

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

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

 

Also- swimming with the kids

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 hill parallel to big hill

Tuesday NOGI BJJ (1 hour)

 Drilled flower sweep and hip bump sweep from closed guard

Monday Walking With T (55 minutes)

We kept a brisk pace, so I'm counting it

Also- an hour of intensive cleaning

Sunday Lifting/Bodyweight Training (2+ HOURS)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

 

Also-walking with Teague for 40 minutes

 

Saturday CC Trail Running (55 minutes)

Dry, but slight rain with lots of humidity

 

 Plus 2 hours transporting kitchen rug to power wash and deep cleaning kitchen floor

Friday BJJ COMP Class (1 hour)

 Just me, C and K

Thursday Swimming HIIT Workout (30 minutes)

 8 freestyle laps alternated with 8 backstroke laps

 

Also- 45 minutes working on bathroom ceiling refurbishing project 

 

Also also - 2 hours replacing bathroom faucet

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill (8 total)

 

Plus walking for 50 minutes with T 

Tuesday NOGI BJJ (1 hour)

 drilling split squat guard pass

also yesterday- 4 hours lifting heavy things and helping a friend clean out sheds, tillers, saws, metal, lifting fencing material etc

Sunday Lifting/Bodyweight Training (2 hours)

 (probably keeping the 25 lb weight arm exercises for my warm up because it seems to work better for that, while hip thrusts makes a better cool down)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

Saturday CC Trail Running (50 minutes)

 Dry, cool breeze, about 75

Friday BJJ Workout (1 hour)

 1/2 gi and 1/2 nogi

Thursday Swimming/HIIT Workout (30-35 minutes)

 8 free style laps, alternated with 8 back stroke laps

Wednesday CC HIll Sprints/HIIT Workout (30 minutes)

 In the evening, with a cool breeze

Tuesday NOGI BJJ (1 hour)

 nogi drilling single leg X to straight ankle lock

 

Also- walking with Teague for 40 minutes

Monday Lifting/Bodyweight Training (2 hours)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

 

Plus walking with T for an hour in 100 degree heat

Saturday CC Trai Running (45 minutes)

 Hot, humid, dry. Almost stepped on a big black snake. Less horseflies still though.

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi 

 

Plus, 1 hour walking with Teague

Thursday Lifting/Bodyweight Training (2 hours)

Did hand weight first because I skipped them earlier in the week

 

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Fourth Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

Wednesday CC HILL Sprints/HIIT Workout (30 minutes)

 Wet but no horseflies 

 

Also- walking wtih Teague for 2 miles (40 minutes)

Tuesday NOGI BJJ (1 hour)

 Hard class. We drilled anaconda and back take from snap down and then intense rounds after that.

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

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

Had to skip hand weights due to general weak feeling

 

Sunday Walking (45 minutes)

 In the heat

Saturday CC Trail Running (50 minutes)

 Also hiked almost every day for a week on vacation

Wednesday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

 

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill, in the rain

Also- gardening for about an hour

Monday GI BJJ (90 minutes)

 1 hour drilling - review

30 minutes rolling

Also- swimming with the kids

Sunday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs) 

 

Plus 1 hour intensive cleaning

Saturday CC Running (50 minutes)

 Stalked relentlessly by horseflies until I was too tired to run anymore

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill. 4 parallel to big hill

I was sick most of the week

Sunday Lifting/Bodyweight Training (2 hour)

  First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

 

Saturday CC Running (55 minutes)

 Plus shopping

Friday Competition Class (1 hour)

 1/2 gi and 1/2 nogi

Wednesday Hiking (50 minutes)

 at PM State Park, plus camping

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 slightly smaller hill. Dry ground

Monday Gi Class (90 minutes)

 CP taught class. Gift wrap to back take. 1 hour drilling with Jaimie and 30 minutes rolling

Sunday Lifting/Bodyweight Training (2 hours)

  First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs) 

Also- walking for 1 hour with the Littles

Saturday CC Trail Running (55 minutes)

 5 more minutes than usual

Friday COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill and 4 slightly smaller hill

Tuesday NOGI BJJ (1 hour)

 Worked on head and arm choke from mount, then the technical mount to kick out the leg, to bag take, to one armed kimura, to RNC. Rolled live with Corbin, Mark, and Jamison

 

Also walking for 1 hour and 1 hour gardening

Sunday Lifting/Bodyweight Training (2 !/2 Hours)

  First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

Also- lots of cleaning between sets

Saturday CC Trail Running (50 minutes)

 In the pouring rain

Yesterday- 1 hour of walking with T

Thursday Lifting/Bodyweight Training (2 hours)

 

 First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

Also- walking for an hour with T

Wednesday CC Hill Sprints (30 minutes)

 4 big hill, 4 parallel to big hill. Dry, nice breezes

Tuesday NOGI BJJ (1 hour)

 drilling with T and  T again

Monday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

Also- walking for over an hour

Also also- 3 hours yard work Sunday

Saturday CC Trail Running (50 minutes)

 Kind of muddy, not as bad as it has been though.

 

Also an hour of walking with the Littles

Friday COMP CLASS (1 hour)

 1/2 gi, 1/2 nogi

Thursday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. THEN 3 sets of 10 reverse chest flies (because of all the push ups yesterday)

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs  

Hip thrusts with 120 lb bar, but only 1 and 1/2 sets because of cramp on back of right leg

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

Also- deep cleaning backroom and reorganizing heavy things like books

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Muddy, late evening

Also- 15 minutes of pushups alternated with calf raises and chair dips 10 sets of 10 push ups (100 total)

Tuesday NOGI BJJ (1 hour)

 Drilling panda, running man, and turtle defenses

Monday Lifting/Bodyweight Training (2 hours)

 Sunday- 2 hours heavy yard work

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs  

Hip thrusts with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

Saturday CC Trail Running (45 minutes)

 Hot, humid, muddy, and I got attacked by a giant slug bug on my back biting me

Friday BJJ COMP Class (1 hour)

 Half gi and half nogi

Thursday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

 A little less than 2 hours, skipped hip thrusts

Tuesday CC Hill Sprints/HIIT Workout (25 minutes)

 4 big hill, 4 parallel to big hill. Pouring rain

Monday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

 Also, on my feet all day at the preschool

Also Also 45 minutes walking with T

Saturday CC Trail Running (50 minutes)

 Dry, finally

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Wednesday CC Hill Sprints/HIIT Workout (30ish minutes)

 4 big hill, 4 parallel to big hill (due to excessive muddiness)

Tuesday Lifting/Bodyweight Training (45 minutes)

Did this in 30 minutes on lunch:

 First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. THEN 3 sets of 15 push ups and 3 sets of 20 calf raise

First did this in 15 minutes earlier in the day:

Then did 10 sets of 10 push ups (100 total)

10 sets of 20 calf raises (200 total)

4 sets of 6 chair dips

Saturday CC Trail Running (45 minutes)

Very wet and muddy

Also 3 hours of big shovel yard work finally getting the garden planted

Also- Friday I trained BJJ COMP CLASS 1 hour

Thursday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 slightly smaller hill. Medium muddy

Tuesday NOGI BJJ (1 hour)

 Learned side control escape to butterfly guard, then side control escape to closed guard, then side control escape to butterfly sweep, and closed guard sweep (grapevine leg with shoulder crunch, then butterfly hook on non-grapevined leg, then pull grapevined leg in as you elevate with butterfly hook)

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

irst super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs 

 Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

 

Sunday Walking (45 minutes)

 Sick AGAIN, trying to get it back AGAIN

Wednesday CC hill Sprints/HIIT Workout (30 minutes)

 4 big hill 4 slightly smaller hill

Tuesday NOGI BJJ (1 hour)

Worked on closed guard breaks. Knee in tail bone break. Hand scooped behind to push down lower leg with C grip break. They go for triangle and you posture up, put that leg on your shoulder, and then turn into side control.

  Worked with Dylan G and taught by CP

Monday Swimming HIIT Workout (30 minutes)

8 freestyle laps and 8 8 back stroke laps

 Also the aforementioned lifting workout

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

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. 

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights 

Then hip thrusts by themselves with 120 lb bar

Plus, lots of vacuuming in between sets

Sunday CC Trail Running (40 minutes)

 sick again, so did not run yesterday and didn't try for the full hour

Friday BJJ COMP CLASS (1 hour)

 1/2 gi and 1/2 nogi

Thursday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 8 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. 

Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

 

Wednesday HIIT Workout/CC Hill Sprints (30 minutes)

 4 big 4 slightly smaller hill

Tuesday NOGI BJJ (1 hour)

 Just a private lesson with CP, no one else showed up to class

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

 First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of BOTH reverse chest flies and lateral raises. THEN reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. 

Then hip thrusts by themselves with 120 lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Sunday Walking (1 hour)

 At 11 year old pace

Saturday Trail Running (1 hour)

 #4 trail. Dry and warmish

Friday Comp Class (1 hour)

 1/2 gi and 1/2 nogi

Thursday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 6 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets)., then reverse lunges for 3 sets of 3 with 120 lbs

Then hip thrusts 3 sets of 10 with 120lb bar

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights 

Wednesday Hiking (50 minutes)

 On the Hard Trail in the rain

Tuesday HIIT Workout/CC Hill Sprints(30 minutes)

 4 big hill, 4 slightly smaller hill

Monday Lifting/Bodyweight Training (2 hours)

 Using highest elevation slant boards for both sets of squats

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting.

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Sunday Walking (1 hour)

Nice day for walking.

Saturday Trail Running (45 minutes)

 on the HARD trail

Tuesday CC Trail Running/ HIIT Workout (30 minutes)

 Muddy and slow, but I had a cold and couldn't train BJJ :(

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

 Using highest elevation slant boards for both sets of squats

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. Then 3 sets of 10 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting.

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights 

Also-worked on a leak in the basement while lifting

Saturday Trail Running (45 minutes)

 on the HARD trail 

 

Plus 3 hours of deep cleaning and organizing

Wednesday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill and 4 medium hill

Sunday Lifting/Bodyweight Training (2 hours)

 Mixed things up a little to deal with left shoulder hurting and right knee also hurting. ALSO- USED HIGHEST ELEVATION OF HEEL LIFTS THIS TIME

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

glute bridges- 3 sets of 10 with 120lbs

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), PLUS set bicep curls, forearm curls, and shoulder presses all with 20ish lb weights (SKIPPED REVERSE LUNGES)

 

Saturday CC and Dirt Trail Running (40 minutes)

 Mostly CC trail, some dirt

Friday BJJ Comp Class (1 hour)

 Half gi, half nogi. Brought S with me to visit. Rolled with MH, CP, and CS

Thursday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

Single Leg RDL's with 3 sets of 10 with 40ish lb weight

glute bridges- 3 sets of 10 with 120 lbs

3rd super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Skipped bench presses etc. due to left shoulder, left upper arm, left upper back area really hurting today

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big, 4 medium hill

Sunday Lifting/Bodyweight Training (2 hours)

 

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Saturday Trail Running (50 minutes)

 #4 trail because cc trail had some kind of event on it

Friday COMP Class (1 hour)

 Trained with three new guys from Odd Fellows grappling club

Thurday Lifting/Bodyweight Training (3 hours)

 Did the same as Sunday, just went slower

Wednesday GI Training (2 hours)

 1 hour drilling sort of a ghost escape from armbarred technical mount. Also 1 hour rolling at the end. 

Go me!

Monday CC Hill Sprints/HIIT WOrkout (30 minutes)

 4 big hill, 4 slightly smaller hill. Got to pet Loki and friends

Sunday Lifting/Bodyweight Training (2 hours)

 

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Cool down- ABS

Friday BJJ COMP CLASS (1 hour and 5 minutes)

 Rolled an extra 5 minutes CP. Half gi and Half nogi

Wednesday CC HIll Sprints/HIIT Workout (30 minutes)

 4 big hills and 4 medium hill. Jogged to warm up because I forgot my jacket.

Tuesday Wrestling (1 hour)

 With S at the Bulls wrestling club

Monday Running Hard Trail (50 minutes)

 Needed to get close to an hour for running again, and my body was not going to do that on Saturday for some reason. For some reason, the hard trail uses different muscles and makes it easier to run for longer, even though the whole thing is steep hills basically.

Sunday Llifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses. Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Saturday CC Trail Running (30 minutes)

Ran out of time for a longer run. Spent hours and hours standing at a wrestling tournament.

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Had to skip working out for two days because I worked two 12 hour days

Tuesday NOGI BJJ (1 hour)

 Mostly drilling from half guard with two new ladies. Practicing getting opponents on their back and controling with underhooks/overhooks.

Also - walked extra lots today for IEP meetings at work

Monday Swimming HiIT Workout (30 minutes)

8 sprint freestyle laps alternated with 8 backstroke laps. Also playing with kids for 30 minutes in the pool after the workout.

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 Warm and dry

Sunday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets) 

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

 

Saturday CC Trail running (30 minutes)

 Mostly flats, just straight running. Only 2 big hills. Some CC trail and some dirt trail

Friday COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Wednesday Lifting/Bodyweight Training (90 minutes)

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

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

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

ran out of time running kids around

 

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill (because I thought the medium size hill would be too muddy)

Monday GI BJJ (90 minutes)

 1 hour drilling from side control and 30 minutes rolling

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

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

Second Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)

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 - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

ended with glute bridges with 120lbs for 3 sets of 10

 

 

Friday NOGI COMP BJJ (1 hour)

 (forgot to post this last week)

1/2 gi 1/2 nogi

Tuesday NOGI BJJ (1 hour)

 drilled for 50 minutes and rolling 10 minutes

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 Still like 27 minutes?

Sunday Bodyweight Training/Lifting (2 hours)

 Squats with heel elevators again

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

Second Super set- Back squats for 3 sets of 5 with 170ish  (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)

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

Did trapeze yoga for 10 minutes

ended with glute bridges with 120lbs for 3 sets of 10

 

Friday BJJ NOGI COMP CLASS (1 hour)

 Went against John, Jacob, Caleb, and Tommy

Thursday HITT Workout/CC Hill Sprints (30 minutes)

 4 big hill and 4 parallel to the big hill because I was short on time and running out of daylight

Tuesday HIIT/CC Hill Sprints (30 minutes)

 Still sick, probably COVID, but working my way back

Monday Swimming HIIT Workout (25-30 minutes)

 I think it came out to like 27 minutes but I forgot to look

8 sprint freestyle alternated with 8 back stroke laps

Sunday Lifting/Bodyweight Training (2 hours)

 Squats with heel elevators again

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

Second Super set- Back squats for 3 sets of 5 with 170ish  (with sumo feet), reverse lunges for 3 sets of 5 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

glute bridges with 120lbs for 3 sets of 10

Fourth super set- Single leg romanian dead lifts for 3 sets of 8 and 3 sets of 10 reverse chest flies

Cooled down with abs and yoga (working on dragon squats for yoga)

Saturday CC Trail SNOW running (30 minutes)

 18 degrees, snow

Friday NOGI BJJ COMP CLASS (1 hour)

 Tough class, lots of tough guys

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 slightly smaller hill

Lots of walking for work today too, over an hour total

Wednesday Walking (1 hour)

 back spasming and hurting, not sure why, walking is best for back pain

Tuesday NOGI BJJ (1 hour)

 JR teaching and a bit more cardio intensive than Colin's classes

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

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

Second Super set- Back squats for 3 sets of 6 with 170ish  (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs

Still with heel raising slants for both kind of squats

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

glute bridges with 120lbs for 3 sets of 10

Fourth super set- Single leg romanian dead lifts for 3 sets of 8 and 3 sets of 10 reverse chest flies

Cooled down with abs and yoga (working on dragon squats for yoga)

Saturday CC Trail Running (30 minutes)

 -2 wind chill today so just did a short run

Friday NOGI COMP Class (1 hour)

 Mark teaching

Trained with Caleb, John, and Ryan M

Wednesday Sprints (HIIT) (25 minutes)

 8 sprints 1 minute each mixed with walking in place on a treadmill during my lunch break

Tuesday NOGI BJJ (1 hour)

 Snap down to cradle when they tripod, or to turtle from snapdown, and turtle to back takes

Monday Swimming/ HIIT Workout (30 minutes)

 8 sprint laps and 8 freestyle laps

Also- swimming with T for another 30 minutes working on his swimming

Sunday LIfting/Bodyweight Training (3 hours)

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

Second Super set- Back squats for 3 sets of 6 with 170ish  (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs

Still with heel raising slants for both kind of squats

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

glute bridges with 120lbs for 3 sets of 10

Fourth super set- Single leg romanian dead lifts for 3 sets of 10 and WANTED three sets of 15 push ups, but only got ONE

60 push ups total

abs to cool down 

Plus, lots of cleaning between sets

Thursday Liftin/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 170ish  (with sumo feet), 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, and 10 sets of reverse chest flies

glute bridges with 120lbs for 3 sets of 10

abs to cool down 

Plus, cleaning between sets and starting dinner

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 40 and sunny. Did the big hill 4 times and the slightly smaller hill 4 times

Monday Lifting/Bodyweight Training (90 minutes)

Used heel elevating wedges for first time with both kinds of squats and the lunges (so reduced weight on the back squats until I get used to it)

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

Second Super set- Back squats for 3 sets of 6 with 170ish  (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

glute bridges with 120lbs for 3 sets of 10

abs to cool down

 Stopped there due to still feeling sick from a cold

Also- painting for an hour