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