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