Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill. 4 parallel to big hill

I was sick most of the week

Sunday Lifting/Bodyweight Training (2 hour)

  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 

 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)

 

Saturday CC Running (55 minutes)

 Plus shopping

Friday Competition Class (1 hour)

 1/2 gi and 1/2 nogi

Wednesday Hiking (50 minutes)

 at PM State Park, plus camping

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 slightly smaller hill. Dry ground

Monday Gi Class (90 minutes)

 CP taught class. Gift wrap to back take. 1 hour drilling with Jaimie and 30 minutes rolling