Just discovered a bunch of hilly trails next to my college apartment. I will be using them for HIC hill sprints and LSS jogs.

HIC (easy)
Did my first muay thai class at a new MMA gym. It's a really nice gym, lots of open hours and available facilities, and the price is insanely cheap. It's not fancy but it has everything you need.

Operator Week 3 Day 2
Squat: 3x3 @ 90% with 250 lb
Bench: 3x3 @ 90% with 165 lb
Weighted pullup: 3x3 @ 90% with bodyweight + 25 lb

Assistance
TRX row: 50 reps

Operator Week 3 Day 1
Squat: 3x3 @ 90% with 250 lb
Bench: 3x3 @ 90% with 165 lb
Weighted pullup: 3x3 @ 90% with bodyweight + 25 lb

Assistance
TRX row: 50 reps
Fat bar dead hangs: 3 sets to failure

Neck training. Once again, trying to progress a little each time

Lying head turns: 3 minutes on, 1 minute rest, 3 minutes on, 1 minute rest, 1 minute 15 seconds on
Modified neck bridge hold: 1 minute on, 1 minute rest, 1 minute on, 1 minute rest, 45 seconds on

Neck training. Progression by adding 15 seconds or more to each exercise as usual Lying head turns: 3 minutes on, 1 minute rest, 3 minutes on, 1 minute rest, 1 minute on Modified neck bridge hold: 1 minute on, 1 minute rest, 1 minute on, 1 minute rest, 30 seconds on Hitting the 3 minute sets on lyin...

HIC
Heavy bag workout.
5 rounds of working on my jab and multi-jabs.
3 rounds of jab jab cross
2 rounds of just left hooks
2 rounds of jab jab cross left hook

I think my handspeed is improving. I'm making the bag shake instead of sway now, and i make more WHAP CRACK sounds rather than THUDD OOSHH.

Operator Week 2 Day 3
Squat: 3x5 @ 80% w/ 225 lb
Bench: 5x5 @ 80% w/ 155 lb
Deadlift: 1x5 @ 80% w/ 300 lb
WPU: 5x5 @ bodyweight

Assistance
TRX row: 50 total reps
Seated hamstring curl machine: 50 total reps with 80 lb

HIC (easy)
I didnt mean to do an easy, but i was short on time.
3 rounds heavy bag, working on jab
1 round sparring

Operator Week 2 Day 2
Squat 3x5 @ 80% with 225 lb
Bench 3x5 @ 80% with 155 lb
WPU: 5x5 @ bodyweight