Wednesday CC HILL SPRINTS/HIIT Workout (30 minutes)

 4 big, 4 parallel to big hill. A little muddy and 35, with no wind

Tuesday NOGI BJJ (1 hour)

 Worked on various russian tie positions and uchi mata from russian ties

Monday BJJ GI (1 hour)

 worked on grip breaks and played the "take your partners towel while they try to take your towel" game

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 (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

(skipped dead lifts due to time)

Third super set- 3 sets of 10 bench presses with 100 lb bar (added 20 lbs). THEN 3 sets of 15 push ups (last set of push ups was 20 regular push ups) and 3 sets of 20 calf raises

THEN- 3 sets of 10 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)

 Fourth Super set- Back squats for 3 sets of 3 with 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

Cleaning between sets

Saturday CC Trail Running (1 hour)

 foggy, misty, slightly muddy

Friday BJJ COMP Class (1 hour)

 Took Q, worked with Q, Corbin, Jameson, and Miles

Wednesday CC Hill Sprints (30 minutes)

 4 big hill and 4 parallel to big hill

Got to pet 2 Bernese Mountain dogs