Wednesday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill, 4 parallel to big hill. Lots of sticks on ground for some reason, I picked up lots. 45 and sunny, dry, nice day for a run

Tuesday NOGI BJJ (1 hour)

 Worked on head quarters to knee slice, to X pass. Also worked on flying pass (cross C grip to on ankle to running around to north south). Worked with new guy.

Sunday Lifting/Bodyweight Training (2 hours)

 First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Then- Sumo dead lifts 3 sets of 5 at 120lbs

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 5 bench presses with 100 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

THEN- 3 sets of 10 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)

(lots of cleaning between sets)

Thursday Treadmill Running/HIIT (30 minutes)

 10 minutes running to warm up, 6 sprints (1 minute) each

Barefoot on the treadmill

Wednesday Bodyweight Training (30 minutes)

 15 sets of 10 push ups (150 total) and 15 set of 20 calf raises (300 total)

Had the flu followed by a UTI and was not able to workout for a few weeks

Friday CC Trail Running (55 minutes)

32-35, not too muddy.

 

 Also, installed a new porch light (30ish minutes) and cleaning

Thursday Lifting/Bodyweight Training (1 hour 15 minutes)

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

Second super set 15 sets of 10 push ups (150 total) with 15 sets of 20 calf raises (300 total)

3 sets of 5 sumo dead lifts with 120 lbs (because I keep skipping dead lifts and want to work them back in)