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