Strength:
Squat
5-5-5+

WU (x5):  105# - 135# - 160#
175# x5
200# x5
225# x10

Run 3mi

Time:  22:57.6

Rilion Gracie BJJ practice in morning

Strength:
Find max power clean

Results:  225#

7:00 EMOM: 3 power clean at 80% max (180#)

Conditioning:
2 rounds:
1:00 max reps box jumps 24"
:30 rest
1:00 max reps KB snatch 53#
:30 rest
1:00 max reps jumps squats
1:00 rest

Results:  18+16+33+13+16+30 = 126 reps

Run 2mi

Time:  15:02.9

BamBam BJJ practice in evening

Conditioning:
"MOON"
7 rounds:
10 DB hang split snatch R arm 40#
1 rope climb 15'
10 DB hang split snatch L arm 40#
1 rope climb 15'

Time:  21:26

Conditioning:
"JT"
21-15-9
HSPU
ring dips
pushups

Time:  16:04

Conditioning:
5 rounds:
20 KBS OH 70#
15 box jumps 24"
10 pullups
run 1/2 gasser

Time:  19:57

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Conditioning:
2 rounds:
--6 power cleans 155#
--6 HSPU
2 rounds:
--6 power cleans 155#
--12 ring dips
2 rounds:
--6 power cleans 155#
--24 hand release pushups

Time:  11:05

Conditioning:
21-15-9
SDHP 95#
Burpees

Time:  4:35

Rilion Gracie BJJ practice in morning

Conditioning:
AMRAP in 10:00 of:
5 squat snatch 65#
3 rope climbs 15'

Results:  4 rounds + 5 squat snatches

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Strength:
Front Squat
1-1-1-1-1

185# x1
215# x1
245# x1
275# x0
275# x0

Conditioning:
1 clean 195#
5 front squat 195#
25 pullups
1 clean 195#
4 front squat 195#
20 pullups
1 clean 195#
3 front squat 195#
15 pullups
1 clean 195#
2 front squat 195#
10 pullups
1 clean 195#
1 front squat 195#
5 pullups

Time:  11:37

Rilion Gracie BJJ practice in morning

Conditioning:
"NUTTS"
10 HSPU
15 deadlift 250#
25 box jumps 30"
50 pullups
100 wall ball 20#
200 du
400m run w/ 45# plate

Time:  32:21

Rilion Gracie BJJ practice in morning

Conditioning:
30 HSPU
50 back hypers on GHD
30 k2e
30 front squat 95#
30 DB push press 2x40#
50 KBS OH 53#
20 calorie row
1 muscle up
9 rounds:
---3 ring rows w/ feet elevated
---3 ring dips

Time:  31:04

Rilion Gracie BJJ practice in morning

Conditioning:
5 rounds:
Run 400m
5 KB OH walking lunges (R hand) 53#
10 KBS OH 53#
5 KB OH walking lunges (L hand) 53#

Time:  14:32

Conditioning:
7 rounds:
5 push jerk 155#
10 ball slams 20#

Time:  13:41

BamBam BJJ practice in evening

Strength:
Front Squat w/ :03 pause at bottom
155# x5
185# x3
205# x3
225# x1
250# x1
275# x0

Conditioning:
3 rounds:
30 wall ball 20#
20 pullups
sprint 1/2 gasser

Time:  10:32

Conditioning:
30 thrusters 75#
3 rope climbs 15'
20 thrusters 75#
2 rope climbs 15'
10 thrusters 75#
1 rope climb

Time:  11:26

Cool down:  50 hollow rocks

Strength:
Squat

240# x5
255# x3
255# x3
270# x0
270# x1
270# x1

Conditioning:

30-20-10
135# deadlift
20# wall ball

Time:  7:20

Strength:
Front Squat w/ :03 pause at bottom

135# x5
155# x5
165# x5
185# x3
205# x3

Conditioning:
5 rounds:
Run 400m
20 kipping ring dips

Time:  21:27

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat
5-5-5+

105# x5
135# x5
160# x5
175# x5
200# x5
225# x12

Press
5-5-5+

55# x5
70# x5
80# x5
90# x5
105# x5
115# x7

Bent barbell row
115# x15

Bench (de-load)
5-5-5

90# x5
115# x5
135# x5

Ring dips
1x22

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Squat (de-load)
5-5-5

105# x5
130# x5
155# x5

Box squat
155# x20

Bent Barbell Row
5-3-1+

70# x5
90# x5
105# x5
135# x5
150# x3
170# x6

Gi pullups
1x12

Deadlift
5-3-1+

140# x5
175# x5
210# x5
260# x5
295# x5
330# x6

GHR
1x14

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Bench
5-3-1+

90# x5
115# x5
135# x5
170# x5
195# x3
215# x4

Ring dips
1x17

Squat
5-3-1+

105# x5
130# x5
155# x5
195# x5
225# x3
250# x6

Box squat
155# x15

Rilion Gracie BJJ practice in morning

Bent Barbell Row
3-3-3+

70# x5
90# x5
105# x5
125# x3
140# x3
160# x8

Gi pullups
1x11

Deadlift
3-3-3+

140# x5
175# x5
210# x5
245# x3
280# x3
315# x8

GHR
1x12

Bench
3-3-3+

90# x5
115# x5
135# x5
160# x3
180# x3
205# x6

Ring dips
1x14

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Squat
3-3-3+

105# x5
130# x5
155# x5
185# x3
210# x3
235# x8

Box Squat
155# x12

Conditioning
Airdyne (sprint / active rest)

:10 / :50
:20 / :40
:30 / :30
:40 / :20
:50 / :10
:40 / :20
:30 / :30
:20 / :40
:10 / :50

Results:  150 calories

Rilion Gracie BJJ practice in morning

Bent Barbell Row
5-5-5+

70# x5
90# x5
105# x5
115# x5
135# x5
150# x10

Gi pullups
1x10

Deadlift
5-5-5+

140# x5
175# x5
210# x5
225# x5
260# x5
295# x10

GHR
1x10

Rilion Gracie BJJ practice in morning

Bench
5-5-5+

90# x5
115# x5
135# x5
145# x5
170# x5
195# x8

Ring dips
1x12

BamBam BJJ practice in evening

BamBam Muay Thai in evening

Squat
5-5-5+

105# x5
130# x5
155# x5
170# x5
195# x5
225# x10

Box squat
155# x10

Airdyne
5 rounds:
2:00 sprint
2:00 rest

Results (in calories):  44, 41, 41, 34, 40

BamBam BJJ practice in morning

Rilion Gracie BJJ practice in morning

"ANNIE"
Double Unders
Abmat butterfly situps
50-40-30-20-10

Time:  6:57

Rilion Gracie BJJ practice in morning

Airdyne:
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
:30 sprint
:30 rest

:30 sprint
:30 rest

:30 sprint
:30 rest

:30 sprint
:30 rest

:30 sprint
:30 rest

Results (in calories):  30, 27, 22, 23, 21, 9, 10, 11, 9, 11

BamBam BJJ practice in evening

BamBam Muay Thai in evening

Deadlift
5-3-1+

135# x5
170# x5
205# x5
255# x5
290# x3
325# x6

Bulgarian bag power snatch
50# x20

2 arm bent DB row
2x50# x16

Palms in chinups
1x14

Rilion Gracie BJJ practice in morning

Squat
5-3-1+

100# x5
130# x5
155# x5
195# x5
220# x3
245# x6

Thrusters
135# x10

Seated DB press
2x30# x16

Explosive DB bench
2x50# x18

Rilion Gracie BJJ practice in morning

Deadlift
3-3-3+

135# x5
170# x5
205# x5
240# x3
275# x3
310# x8

Bulgarian Bag power snatch
50# x18

2 arm bend DB row
2x50# x15

Palms in chinups
1x14

Run 2mi in VFF w/ 10# vest

Time:  14:45

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Airdyne conditioning:

5:00 sprint
2:00 rest
4:00 sprint
2:00 rest
3:00 sprint
2:00 rest
1:00 sprint

Results:  101 calories in 5:00; 64 calories in 4:00; 50 calories in 3:00; 36 calories in 2:00; 22 calories in 1:00

Squat
3-3-3+

100# x5
130# x5
155# x5
180# x3
205# x3
230# x8

Thrusters
135# x8

Seated DB press
2x30# x14

Explosive DB Bench
2x50# x16

26# Bulgarian Bag conditioning:
10 reps of each movement, rest 3:00, 40 reps of each movement

1.  Spins
2.  Power Snatch
3.  Good Mornings
4.  Body Twist (bag on shoulders)
5.  Squat Jump
6.  Military Press
7.  Triceps Extensions
8.  Hammer Curls
9.  Upright Rows
10.  Pushups on bag

Time:  20:39

Rilion Gracie BJJ practice in morning

Deadlift
5-5-5+

135# x5
170# x5
205# x5
220# x5
255# x5
290# x10

Bulgarian Bag power snatch
50# x15

2 arm bent DB row
2x50# x12

Palms in chinups
1x12

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Squat
5-5-5+

100# x5
130# x5
155# x5
165# x5
195# x5
220# x10

Thrusters
135# x6

Seated DB press
2x30# x12

Explosive DB bench
2x50# x14

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Deadlift
5-3-1+

135# x5
170# x5
200# x5
255# x5
285# x3
320# x6

KBS
70# x20

Pullups
35# x7

Bent barbell row
115# x16

BamBam BJJ practice in evening

Run 2mi in VFF

Time:  14:44

Rilion Gracie BJJ practice in evening

2:00 on / 1:00 rest

Burpees:  36
Airdyne:  46 calories
Ball slam 30#:  43
Bulgarian bag shoulder throws 26#:  50

Rilion Gracie private BJJ lesson in morning

Squat
5-3-1+

100# x5
125# x5
150# x5
190# x5
215# x3
240# x6

Explosive box squat
175# x8

Press
135# x5

Pushups
1x 45

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Deadlift
3-3-3+

135# x5
170# x5
200# x5
235# x3
270# x3
305# x8

KBS
70# x20

Bent barbell row
155# x7

Pullups
1x12

Run 2mi in VFF

Time:  15:05

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat
3-3-3+

100# x5
125# x5
150# x5
175# x3
200# x3
225# x8

Sandbag jump squat
50# x15

DB press
1x8 @ 2x50#

Clapping pushups
1x25

4 rounds:
Row 500m
1:00 rest

Results:  1:53.1; 1:52.5; 1:50.4; 1:53.2

Deadlift
5-5-5+

135# x5
170# x5
200# x5
220# x5
255# x5
285# x10

KBS
70# x20

Strict pullups
25# x8

DB 1 arm row
50# x12L and 12R

Rilion Gracie BJJ practice in evening

Tabata airdyne sprints (:20 on/:10 off x8)
(78 calories)

BamBam BJJ practice in evening

Squat
5-5-5+

100# x5
125# x5
150# x5
165# x5
190# x5
215# x10

Explosive box squat
135# x10

Press
135# x4

Pushups
1x40

Run 2mi in VFF

Time:  15:48

Squat (de-load)

105# x5
135# x5
160# x5

BamBam BJJ practice in evening

SMAA BJJ practice in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Squat Clean & Jerk
1-1-1

70# x5
85# x5
105# x5
130# x1
145# x1
165# x1

Roger Gracie BJJ seminar / Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

Bench
5-3-1+

80# x5
105# x5
125# x5
155# x5
175# x3
195# x9

Bent barbell row
1x16 @ 135#

Ring dips
1x16

Tabata airdyne sprints (8 rounds of :20 sprint, :10 rest)

BamBam BJJ practice in evening

Squat
5-3-1+

105# x5
135# x5
160# x5
200# x5
225# x3
255# x3

Pullups
1x16

GHR
1x12

Rilion Gracie BJJ practice in morning

Squat Clean & Jerk
3-3-3

70# x5
85# x5
105# x5
120# x3
140# x3
155# x3

T2B
1x18

Parallette HSPU
1x6

Bench
3-3-3+

80# x5
105# x5
125# x5
145# x3
165# x3
185# x10

Bent barbell rows
1x15 @ 135#

Close grip bench
1x12 @ 135#

Inyodo BJJ practice in evening

Squat
3-3-3+

105# x5
135# x5
160# x5
185# x5
215# x5
240# x6

Pullups
1x15

Seated hamstring curl
1x15 @ 150#

Squat Clean & Jerk
5-5-5

70# x5
85# x5
105# x5
110# x5
130# x5
145# x5

T2B
1x15

HSPU on parallettes
1x5

Rilion Gracie BJJ practice in morning

Bench
5-5-5+

80# x5
105# x5
125# x5
135# x5
155# x5
175# x12

Bent barbell rows
135# x12

Ring dips
1x15

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat
5-5-5+

105# x5
135# x5
160# x5
175# x5
200# x5
225# x10

Pullups
1x14

GHR
1x10

Tabata airdyne sprints (:20 on, :10 off x8)

BamBam BJJ practice in morning (filming leglock dvd)

30 calories on airdyne
10 front squats 135#
20 pushups
30 kbs 35#
15 calories on airdyne
5 front squats 135#
10 pushups
15 kbs 35#

Time:  8:22

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in morning

BamBam BJJ practice in evening

Run 3mi in VFF

Time:  24:39

Press
5-3-1+

60# x5
75# x5
90# x5
115# x5
130# x3
145# x3

BamBam BJJ practice in evening

Squat
5-3-1+

110# x5
140# x5
165# x5
210# x5
235# x3
265# x5

Box Squat
3x8 @ 155#

GHR
3x6

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Bench
3-3-3+

100# x5
120# x5
145# x5
170# x3
195# x3
220# x3

DB Bench
3x6 @ 2x75#

DB Row
3x7 @ 75#

Rilion Gracie BJJ practice in morning

Deadlift
3-3-3+

145# x5
180# x5
220# x5
255# x3
290# x3
325# x8


KBS
3x12 @ 70#

T2B
3x10

BamBam BJJ practice in evening

Press
3-3-3+

60# x5
75# x5
90# x5
105# x3
120# x3
135# x5


Dips
3x10

Chinups
3x8

Squat
3-3-3+

110# x5
140# x5
165# x5
195# x3
220# x3
250# x8


Box Squat
3x8 @ 155#

GHR
3x6

Rilion Gracie BJJ practice in morning

Bench
5-5-5+

100# x5
120# x5
145# x5
160# x5
180# x5
205# x6

DB Bench
3x6 @ 2x75#

DB Row
3x7 @ 75#

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Deadlift
5-5-5+

145# x5
180# x5
220# x5
235# x5
270# x5
310# x10

KBS (Russian)
3x12 @ 70#

T2B
3x10

Run 2mi in VFF w/ 10# vest

Time:  16:09

Rilion Gracie BJJ practice in morning

Press
5-5-5+

60# x5
75# x5
90# x5
100# x5
115# x5
115# x8
130# x5

Ring Dips
3x10 @ body weight

Chinups
3x8 @ body weight

Rilion Gracie BJJ practice in morning

Squat
5-5-5+

110# x5
140# x5
165# x5
180# x5
210# x5
235# x10

Box Squat
155# x8
155# x8
155# x8

GHR
1x6
1x6
1x6

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Power Clean
1-1-1-1-1

155# x1
175# x1
195# x1
215# x1
220# x0

Elements/SMAA BJJ practice in morning

Press
1-1-1-1-1

115# x1
135# x1
155# x1
170# x0
170# x0

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Squat
1-1-1-1-1

205# x1
245# x1
285# x1
315# x0
305# x1

Power Clean
3-3-3-3-3

115# x3
135# x3
155# x3
175# x3
195# x3

Rilion Gracie BJJ practice in morning

Press
3-3-3-3-3

65# x3
85# x3
105# x3
125# x3
145# x3

Run 2mi in VFF

Time:  15:23

BamBam BJJ practice in evening

Squat
3-3-3-3-3

175# x3
205# x3
235# x3
265# x3
295# x3

Power Clean
5-5-5-5-5

95# x5
115# x5
135# x5
155# x5
175# x5

Run 2mi in VFF

Time:  15:29

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Press
5-5-5-5-5

65# x5
85# x5
105# x5
125# x5
135# x5

10 rounds:
:30 Bulgarian bag spins 26#
:30 side to side explosive  pushups on bag

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Squat
5-5-5-5-5

155# x5
185# x5
215# x5
245# x5
275# x5

10 rounds:
Row :40
Rest :20

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Warmup circuit
Sled sprints:  2x3x20 yards @ 20# sled + 25# = 45#
Box jumps:  2x6 @ 45"
Pushups onto box:  2x5 @ 20"
Explosive throws:  OHF x6 @ 8#; Shot x6 @ 8#
Bentover rows:
130# x5
140# x4
150# x3
160# x2
170# x7
Floor press:
125# x10
140# x8
150# x5
Lunges:  3x10 @ 155#
Sled triple extensions:  10x6 @ 20# sled + 90# = 110# total
Sandbag OHB throw:  10x6 @ 50#
Burpee pullups:  10x6

Warmup Circuit
Box Jumps:  2x7 @ 45"
Pushups onto box:  2x6 @ 20"
Explosive throws:  Diving x6 @ 8#; Rotational x6 @ 8#
Squat
200# x5
220# x4
235# x3
250# x2
265# x5
Chinups:
30# x10
32.5# x8
35# x5
Weighted pushups:  3x10 @ 45#
Prowler explosions:  10x6 @ 75# prowler
KB Squat Jumps:  10x6 @ 53#
Rebound pushups:  10x6 @ 20"

BamBam BJJ practice in evening

Warmup Circuit
Sled sprints:  2x3x20 yards @ 20# sled + 25# = 45# total
Box jumps:  2x5 @ 45"
Pushups onto box:  2x4 @ 20"
Explosive throws:  OHB 6 @ 8#; Scoop 6 @ 8#
Bench
170# x5
185# x4
195# x3
210# x2
225# x5
Front Squat
140# x10
155# x8
170# x5
DB Rows:  3x10 @ 50#
Grappler press & hip escape:  10x5 each side @ bar + 25# = 70# total
Prowler arm over arm pull:  10x10 pulls @ prowler + 70# = 145# total
Grappler BB twists:  10x5 each side @ bar + 25# = 70# total

Warmup circuit
Sled sprints:  2x4x15 yards @ 20# sled + 25# = 45# total
Box jumps:  2x5 @ 45"
Pushups onto box:  2x4 @ 20"
Explosive throws:  OHF x8 @ 8#; Shot x8 @ 8#
Bentover rows:
120# x3
130# x3
140# x3
150# x3
160# x10
Floor press:
115# x8
125# x8
140# x8
Lunges:  3x12 @ 135#
Sled triple extensions:  10x5 @ 20# sled + 90# = 110# total
Sandbag OHB throw:  10x5 @ 50#
Burpee pullups:  10x5

Rilion Gracie BJJ practice in morning

Tempo work:
2 sets of 8 rounds of :40 work/:20 rest Bulgarian bag swings from straps

Abs:
8 rounds of :30 work/:30 rest planks

Warmup Circuit
Box jumps:  2x6 @ 45"
Pushups onto box:  2x5 @ 20"
Explosive throws:  diving x8 @ 8#, rotational x8 @ 8#
Squat:
185# x3
200# x3
220# x3
235# x3
250# x8
Pullups
25# x8
30# x8
35# x8
Weighted pushups:  3x12 @ 45
Prowler explosions:  10x5 @ 75# prowler
KB squat jumps:  10x5 @ 53#
Rebound pushups:  10x5 @ 20"

BamBam BJJ practice in evening

Warmup Circuit
Sled Sprints:  2x4x15 yards @ 20# sled + 25# = 45#
Box Jumps:  2x4 @ 45"
Pushups onto box:  2x3 @ 20"
Explosive throws:  OHB x8 @ 8#; scoop x8 @ 8#
Bench
155# x3
170# x3
185# x3
195# x3
210# x8
Front Squat
130# x8
140# x8
155# x8
DB rows:  3x12 @ 50#
Grappler press & hip escape:  10x4 (per side) @ bar + 25# = 70# total
Arm over arm prowler pull:  10x8 @ prowler + 70# (145# total)
Grappler BB twists:  10x4 (per side)

Warmup Circuit
Sled Sprints:  2x5x10 yards @ 20# sled + 25# = 45# total
Box Jumps:  2x4 @ 43"
Pushups onto box:  2x3 @ 20"
Explosive throws:  10 OHF @ 10#, 10 shot @ 10#
Bentover rows:
110# x5
120# x5
130# x5
140# x5
150# x12
Floor press
105# x10
115# x10
125# x10
Lunges:  3x15 @ 115#
Sled triple extensions:  10x4 @ 20# sled + 90# = 110# total
Sandbag OHB throw:  10x4 @ 50#
Burpee pullups:  10x4

Rilion Gracie BJJ practice in morning

Tempo work:
2 sets of 6 rounds of :40 jog / :20 walk w/ 2:00 rest b/w sets

Abs:
6 sets of :30 butterfly abmat situps / :30 rest

Warmup circuit
Box jumps:  2x4 @ 43"
Pushups onto box:  2x4 @ 20"
Explosive throws:  diving x10 @ 10#; rotational x10 @ 10#
Squat:
170# x5
185# x5
200# x5
220# x5
235# x10
Chinups:
20# x10
25# x10
30# x10
Weighted pushups:  3x12 @ 45#
Prowler explosions:  10x4 @ 75# prowler (:20 rest b/w sets)
KB squat jumps:  10x4 @ 53# (:20 rest b/w sets)
Rebound pushups:  10x4 @ 20" (:30 rest b/w sets)

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Tempo Work:
2 sets of 6 rounds:  row :40, rest :20
*keep pace of 2:00/500m
rest 3:00 between sets

Abs - 2 rounds:
:30 butterfly situps
:30 rest
:30 bicycles
:30 rest
:30 in and outs

Warmup
Sled Sprints:  2 sets of 5 reps of 10 yards w/ 20# sled + 25# (45# total) - :20 rest b/w reps, 3:00 rest b/w sets
Box Jumps:  2 sets of 3 reps @ 43"
Pushups onto box:  2 sets of 3 reps @ 20" boxes
Explosive throws:  10 OHB @ 10#, 10 scoop @ 10#
Bench:
145# x5
155# x5
170# x5
185# x5
195# x10
Front Squat:
115# x10
130# x10
140# x10
DB Rows:  3 sets of 15 reps @ 50#
Grappler press & hip escape:  10 sets of 3 reps each side @ 45# bar + 25# (70# total)
Arm over arm prowler pull:  10 sets of 6 reps @ 75# prowler + 70# (145# total) w/ :30 rest b/w sets
Grappler twists:  10 sets of 3 reps each side @ 45# bar + 25# (70# total) w/ :30 rest b/w sets

SMAA BJJ practice in morning

Rilion Gracie BJJ practice in morning

Deadlift (de-load)
165# x5
205# x5
245# x5

Rilion Gracie BJJ practice in morning

Run 2mi in VFF w/ 10# vest

Time:  15:23

Press (de-load)
60# x5
75# x5
90# x5

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat (de-load)
120# x5
150# x5
180# x5

Bulgarian Bag 300 rep workout:
100 swings
100 power snatches
100 shoulder throws

Clean
155# x3
185# x2
205# x1

Bench (de-load)
95# x5
120# x5
145# x5

10 rounds (w/ 10# vest):
Sprint 20 yards w/ 75# sled
Sprint 20 yards backwards w/ 75# sled
Rest 1:00

5 rounds w/ 10# vest:
10 ball slams 30#
15 burpees
20 double unders

Time:  12:05

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Deadlift
205# x5
245# x3
290# x1
310# x15

Bulgarian Bag Workout
5 rounds:
20 swings (10L and 10R)
10 power snatch
10 shoulder throws
20 pushups (not on bag)
Rest 1:00

Time:  13:59

Cool down:
3 rounds:
Boxing heavy bag 2:00
Rest :30

Press
75# x5
90# x3
105# x1
110# x12

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Run 2mi in VFF w/ 10# vest

Time:  15:41

Squat
150# x5
180# x3
210# x1
225# x16

BamBam BJJ practice in morning

Bench
120# x5
145# x3
170# x1
180# x16

Rilion Gracie BJJ practice in morning

Deadlift
225# x5
255# x5
280# x10
280# x10
280# x10

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Bulgarian Bag Workout 26# (1000 rep workout)
10 reps of each, rest 1:00, 40 reps, rest 3:00, 30 reps, rest 2:00, 20 reps

Spins
Power Snatch
Good Morning
Body Twist (bag on shoulders)
Squat Jumps
Press
Tri Extension
Hammer Curl
Upright Row
Pushups

Press
80# x5
90# x5
100# x10
100# x10
100# x10

Squat
165# x5
185# x5
200# x10
200# x10
200# x10

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Bench
130# x5
150# x5
165# x10
165# x10
165# x10

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Deadlift
245# x10
245# x10
245# x10
245# x10
245# x10

Rilion Gracie BJJ practice in morning

Press
90# x10
90# x10
90# x10
90# x10
90# x10

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Squat
180# x10
180# x10
180# x10
180# x10
180# x10

Bench
145# x10
145# x10
145# x10
145# x10
145# x10

BamBam BJJ practice in evening

AMRAP in 10:00 of:
30 snatches 75#
30 snatches 135#

Results:  46 snatches completed in 10:00 (30 @ 75#, 16 @ 135#)


Deadlift (de-load)
160# x5
200# x5
240# x5

Run 2mi barefoot on beach

Time:  17:04

Press (de-load)
60# x5
75# x5
90# x5

Rilion Gracie BJJ practice in morning

Squat (de-load)
120# x5
150# x5
180# x5

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Bench (de-load)
100# x5
125# x5
150# x5

Deadlift
200# x5
240# x3
280# x2
300# x1
320# x1
340# x1
360# x7

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Press
75# x5
90# x3
105# x2
115# x1
120# x1
130# x1
135# x6

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Squat
150# x5
180# x3
210# x2
225# x1
240# x1
255# x1
270# x5

Rilion Gracie BJJ practice in morning


Cyborg MMA/BJJ/Muay Thai Seminar @ BamBam in evening

Rilion Gracie BJJ practice in morning

Bench
125# x5
150# x3
175# x2
190# x1
200# x1
215# x1
225# x5

Run 2mi w/ 10# vest

Time:  16:21

Deadlift
280# x1
310# x1
330# x3
330# x3
330# x3
330# x3
330# x3

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Press
105# x1
120# x1
125# x3
125# x3
125# x3
125# x3
125# x3

Squat
210# x1
230# x1
245# x3
245# x3
245# x3
245# x3
245# x3

BamBam BJJ practice in evening

Bench
175# x1
195# x1
210# x3
210# x3
210# x3
210# x3
210# x3

Deadlift
300# x3
300# x3
300# x3
300# x3
300# x3
300# x3
300# x3

Rilion Gracie BJJ practice in morning

Press
115# x3
115# x3
115# x3
115# x3
115# x3
115# x3
115# x3

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat
225# x3
225# x3
225# x3
225# x3
225# x3
225# x3
225# x3

Bench
190# x3
190# x3
190# x3
190# x3
190# x3
190# x3
190# x3

Rilion Gracie BJJ practice in morning

Deadlift (de-load)
160# x5
200# x5
240# x5

Rilion Gracie BJJ practice in morning

Press (de-load)
60# x5
75# x5
90# x5

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat (de-load)
115# x5
145# x5
170# x5

FAA BJJ practice in morning

Run 2mi in VFF w/ 18# vest

Time:  16:40

Rilion Gracie BJJ practice in morning

Bench (de-load)
100# x5
125# x5
150# x5

Rilion Gracie BJJ practice in morning

Deadlift
200 # x5
240# x3
280# x2
300# x1
320# x1
340# x8

FAA BJJ practice in evening

Rilion Gracie BJJ practice in morning

Press
75# x5
90# x3
105# x2
110# x1
120# x1
125# x10

3 rounds w/ 18# vest:
5 ring dips
10 OHS 95#
15 burpees
20 ball slams 30#

Time:  13:16

BamBam BJJ practice in evening

FAA BJJ practice in morning

Squat
145# x5
170# x3
200# x2
215# x1
230# x1
245# x10

FAA BJJ practice in evening

Bench
125# x5
150# x3
175# x2
185# x1
200# x1
210# x9

FAA BJJ practice in evening

Deadlift
260# x2
290# x2
310# x5
310# x5
310# x5
310# x5

Run 2mi in VFF

Time:  17:29

Press
95# x2
105# x2
115# x5
115# x5
115# x5
115# x5

Trail Run/Walk @ Hyatt Lost Pines (untimed)

Squat
185# x2
210# x2
220# x5
220# x5
220# x5
220# x5

Bench
160# x2
180# x2
190# x5
190# x5
190# x5
190# x5

Deadlift
280# x5
280# x5
280# x5
280# x5
280# x5
280# x5

FAA BJJ practice in morning

Press
105# x5
105# x5
105# x5
105# x5
105# x5
105# x5

Squat
200# x5
200# x5
200# x5
200# x5
200# x5
200# x5

Thruster
2-2-2-2-2

135# x2
145# x2
155# x2
165# x2
175# x2

Tabata HSPU
Rest 2:00
Tabata KBS 55# OH
Rest 2:00
Tabata double unders

Results:  HSPU (8-4-2-2-1-1-1-2); KBS (10-10-10-9-8-8-8-8); DU (15-18-15-14-12-12-14-13)

FAA BJJ practice in evening

Bench
175# x5
175# x5
175# x5
175# x5
175# x5
175# x5

Partner workout*
AMRAP in 15:00 of:
6 sandbag getups 70#
1 tire push (65# tire + 35# = 100#)
18 db push press 2x30#
12 box jumps 24"

Results:  3 1/2 rounds completed in 15:00
*4 man team, 1 man at each station, rotate to next station only after all 4 men complete their reps

SMAA New Years Day BJJ Tournament

Deadlift (de-load)
155# x5
195# x5
235# x5

Run 2mi in VFF

Time:  15:53