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