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