Tuesday NOGI BJJ (1 hour)

 drilling split squat guard pass

also yesterday- 4 hours lifting heavy things and helping a friend clean out sheds, tillers, saws, metal, lifting fencing material etc

Sunday Lifting/Bodyweight Training (2 hours)

 (probably keeping the 25 lb weight arm exercises for my warm up because it seems to work better for that, while hip thrusts makes a better cool down)

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

Second super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 10 bench presses. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth 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

Saturday CC Trail Running (50 minutes)

 Dry, cool breeze, about 75

Friday BJJ Workout (1 hour)

 1/2 gi and 1/2 nogi

Thursday Swimming/HIIT Workout (30-35 minutes)

 8 free style laps, alternated with 8 back stroke laps

Wednesday CC HIll Sprints/HIIT Workout (30 minutes)

 In the evening, with a cool breeze

Tuesday NOGI BJJ (1 hour)

 nogi drilling single leg X to straight ankle lock

 

Also- walking with Teague for 40 minutes