Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Strength:
EMOM for 10:00 1 snatch
EMOM for 10:00 1 clean & jerk

Results:
Snatch:  75#, 75#, 75#, 95#, 125#, 125#, 155#, 95#, 95#
Clean & Jerk:  125#, 125#, 125#, 155#, 155#, 155#, 185#, 185#, 185#, 185#

Conditioning:
Run 400m
25 burpees
100 double unders
25 burpees
Run 400m

Time:  8:18

Conditioning:
50 butterfly abmat situps
21-15-9
--wall ball 20#
--KBS OH 53#
Run 600m

Time:  8:47

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
"FILTHY FIFTY" (out of order)
50 good mornings
50 wall ball 20#
50 box jumps 20"
50 jumping pullups
50 KBS OH 35#
50 walking lunges
50 k2e
50 push press 45#
50 burpees
50 double unders

Time:  29:27

Strength:
3 rounds:
Squat
245# x5
10 dead hang pullups (1sec pause at top and bottom)

Conditioning:
"BASELINE"
Row 500m
40 squats
30 abmat butterfly situps
20 pushups
10 pullups

Time:  4:05

Jog 2mi on beach (slow)

Time:  21:29.6

Strength:
Bench 3-3-3-3-3

185# x3
195# x3
205# x3
215# x3
225# x3

Conditioning:
EMOM for 15:00
1 power clean 170#
1 rope climb 20'

Strength:
Squat 5-3-2-2-2-2

225# x5
245# x3
275# x2
305# x2
225# x2
225# x2

Conditioning:
AMRAP in 10:00 of:
8 wall ball 20#
8 burpees
8 push press 95#

Results:  6 rounds + 2 wall ball completed in 8:00

Conditioning:
"DIANE"
21-15-9
Deadlift 225#
HSPU

Time:  6:20

Rilion Gracie BJJ practice in morning