Saturday CC Trail Running (1 hour)

 dry, about 80, so cooler than it has been

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parellel to big hill

Wednesday Lifting/Bodyweight Training (2 hours)

 

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 135ish  (added 15 lbs to the squat rack bar), 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 135 lbs 

skipped hip thrusts due to life taking it out of me today

Tuesday NOGI BJJ (1 hour)

 CP taught about ghost escape from side control and leg grab escape from kesa gatame side control. Also, mount escape to deep half to back door escape, to dogfight.

Sunday Lifting/Bodyweight Training (2 hours)

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 135ish  (added 15 lbs to the squat rack bar), 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 135 lbs 

Then- hip thrusts for 3 sets of 3 with 120lb bar

 

Saturday CC Trail Running (55 minutes)

 Hot and dry

Friday BJj Comp Class (1 hour)

 Just CP, Mark, and Tom. 1/2 gi and 1/2 nogi