Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill

Wet, muddy, cold

Sunday Lifting/Bodyweight Training (3 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 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 

 Then 3 sets of 6 bikestand squats

Added more time with knee flexibility exercises

Also- laundry for 3 days straight

Saturday CC Trail Running (30 minutes)

Really muddy, about 50 degrees

 

Only did 30 minutes because of being exhausted from deep cleaning for 3 days in a row

Friday BJJ COMP Class (1 hour)

 Mostly gi, but nogi for live rolls

Thursday Walking (90 minutes )

With Q

Thursday lifting/bodyweight Training (90 minutes)

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

Second Super set- Back squats for 3 sets of 6 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- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Then 3 sets of 10 hip thrusts

 

Did things differently because I have been doing nonstop laundry for two day and I'm sore from that, but I wanted to do the heavy back squat super set I missed last time 

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 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 (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

2nd 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

In the middle of big project and ran out of time

 

Saturday CC Trail Running (45 minutes)

really cold and still muddy

Friday Comp Class (1 hour)

 5 people there

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Tuesday NOGI BJJ (1 hour)

 working from closed guard- leg grape vine, butterfly hook sweep, hip bump sweep, kimura from closed guard, and failed hip bump sweep. I was the UKE for CP, so extra work

Tuesday Lifting/Bodyweight Training (1 hour)

 10 sets of 10 push ups alternated with 10 sets of 20 calf raises. Also fitness center machines- 7-8 shoulder, chest, and bicep machines and 4 leg machines (leg press, squat press, another leg press press kind of thing)

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)

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 6 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  

Just trashed feeling from eating something I was allergic to Friday night

Friday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill and 4 parallel to big hill

 Cold, 35, mostly dry.

Friday Lifting/Bodyweight Training (1 hour total)

 10 sets of 10 push ups alternated with 10 sets of 20 calf raises and 3 sets of 8 chair dips. Also fitness center machines- 7-8 shoulder and chest machines and 3 leg machines (leg press, squat press, another leg press press kind of thing)

Thursday NOGI BJJ (1 hour)

 Drilling turtle to back take

Tuesday NOGI BJJ (1 hour)

 Back control choke arm, control arm, turtle, and side control

 

Also- walking all over covering meetings today and cooking two dinners for over an hour

Sunday Lifting/Bodyweight Training (3 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 6 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

 

Lots of cleaning in between sets

Saturday CC Trail Running (45 minutes)

 53 degrees, mostly dry

 

Also- walking for an hour with T 

cutting down the rest of a tree for 20 minutes

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi just Mark and Corbin tonight

Friday Lifting/Bodyweight Training (1 hour)

 10 sets of 10 push ups (100 total) alternated with 10 sets of 20 calf raises

Also- most of the weight machines in the fitness center at school

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill and 4 parallel to big hill

Also- taught kindergarten today

Tuesday NOGI BJJ (1 hour)

 Drilling side control and mount escapes

Sunday Lifting/Bodyweight Training (2 hours)

Missed working out for a week due to the flu

 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 6 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