Tuesday NOGI BJJ (1 hour)

 Drilling panda, running man, and turtle defenses

Monday Lifting/Bodyweight Training (2 hours)

 Sunday- 2 hours heavy yard work

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  

Hip thrusts with 120 lb bar

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

Saturday CC Trail Running (45 minutes)

 Hot, humid, muddy, and I got attacked by a giant slug bug on my back biting me

Friday BJJ COMP Class (1 hour)

 Half gi and half nogi

Thursday Lifting/Bodyweight Training (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 

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

 A little less than 2 hours, skipped hip thrusts

Tuesday CC Hill Sprints/HIIT Workout (25 minutes)

 4 big hill, 4 parallel to big hill. Pouring rain

Monday Lifting/Bodyweight Training (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 8 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

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

 Also, on my feet all day at the preschool

Also Also 45 minutes walking with T