Saturday CC Trail Running (55 minutes)

 5 more minutes than usual

Friday COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill and 4 slightly smaller hill

Tuesday NOGI BJJ (1 hour)

 Worked on head and arm choke from mount, then the technical mount to kick out the leg, to bag take, to one armed kimura, to RNC. Rolled live with Corbin, Mark, and Jamison

 

Also walking for 1 hour and 1 hour gardening

Sunday Lifting/Bodyweight Training (2 !/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- lots of cleaning between sets

Saturday CC Trail Running (50 minutes)

 In the pouring rain

Yesterday- 1 hour of walking with T

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 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 an hour with T