Wednesday CC Hill Sprints (30 minutes)

 4 big hill, 4 parallel to big hill. Dry, nice breezes

Tuesday NOGI BJJ (1 hour)

 drilling with T and  T again

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- walking for over an hour

Also also- 3 hours yard work Sunday

Saturday CC Trail Running (50 minutes)

 Kind of muddy, not as bad as it has been though.

 

Also an hour of walking with the Littles

Friday COMP CLASS (1 hour)

 1/2 gi, 1/2 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 10 reverse chest flies (because of all the push ups yesterday)

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, but only 1 and 1/2 sets because of cramp on back of right leg

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

Also- deep cleaning backroom and reorganizing heavy things like books

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Muddy, late evening

Also- 15 minutes of pushups alternated with calf raises and chair dips 10 sets of 10 push ups (100 total)