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