Sunday Walking (45 minutes)

 In the heat

Saturday CC Trail Running (50 minutes)

 Also hiked almost every day for a week on vacation

Wednesday 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 

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)

 

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill, in the rain

Also- gardening for about an hour

Monday GI BJJ (90 minutes)

 1 hour drilling - review

30 minutes rolling

Also- swimming with the kids

Sunday 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 

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) 

 

Plus 1 hour intensive cleaning

Saturday CC Running (50 minutes)

 Stalked relentlessly by horseflies until I was too tired to run anymore