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