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