Conditioning:
"BURPEE MADNESS"
EMOM, do the prescribed # of burpees, burpees must be completed within that minute:
1:  10
2:  20
3:  5
4:  11
5:  2
6:  18
7:  6
8:  15
9:  4
10:  8
11:  17
12:  3
13:  13
14:  9
15:  12
16:  14
17:  16
18:  7
19:  19
20:  1

Results:  all burpees completed in time

Cool down:  Tabata abmat butterfly situps - 11 completed each round

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in evening

Strength:
Squat 5-3-1-2-2-2-2-2

235# x5
270# x3
300# x1
285# x2
285# x2
285# x2
285# x2
285# x2

Conditioning:
3 rounds:
--1:00 max reps KBS OH 53#
--1:00 max reps burpees
Rest 3:00
3 rounds:
--1:00 max reps t2b
--1:00 max reps du

Results:  108 combined KBS/burpees; 165 combined t2b/du

Strength:
Bench
135# x6
155# x4
175# x2
155# x5
175# x3
200# x1

Conditioning:
3 rounds:
Max reps pushups (rest only at top in plank hold)
rest 1:00
Max reps squats (rest only at bottom, no pause at top)
rest 1:00
Max reps pullups (rest only hanging from bar)
rest 1:00

Results:
Pushups:  55+26+21 = 102
Squats:  55+51+44 = 150
Pullups:  21+16+17 = 54

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in evening

Rear delt flyes on machine
10 @ 2x30#
10 @ 2x25#
10 @ 2x25#

Power cleans
135# x5
185# x5
205# x3

Bench press:
3 rounds @ 175#:
Hold at top for 1:00, then 6 reps

SJS wrestling practice in evening

Strength:
Front squat 3-3-3-3-3
135# x3
205# x3
225# x3
245# x3
265# x2

Conditioning:
7:00 AMRAP of 20# wall ball w/ 5 deadlifts @ 225# @ minute marker 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00

Results:  90 wall ball completed in 7:00

Rilion Gracie BJJ practice in morning

Strength:
Power Clean 5-5-5-5-5
135# x5
185# x5
195# x5
205# x5
215# x3

Conditioning:
Row 20 calories
30 burpees onto plate
40 ground to overhead w/ 2x45# db
50 t2b
Run 150'

Time:  11:46

Cool down:  yoke walk w/ 2x70# kb rubber banded to ends of 45# bar

Rilion Gracie BJJ practice in morning

Strength:
Press 3-3-3

135# x3
145# x3
155# x1

Push Press 3-3-3
155# x3
175# x3
195# x2

Conditioning:
5 rounds:
5 wall walk to handstand
10 v-ups
20 box jumps 24"

Time:  8:57

Strength:
Squat 5-5-5

225# x5
245# x5
265# x5

Conditioning:
3 rounds:
1 clean 165#
10 front squats 165#
20 c2b pullups
50 double unders

Time:  12:58

Rilion Gracie BJJ practice in morning

Texas Open BJJ Tournament:

1st place, gold medal, masters advanced nogi under 155lbs
2nd place, silver medal, masters brown & black belt gi 155-170lbs

Run 2mi

Time:  14:50

Conditioning:
Partner workout:
Against a 3:00 running clock, row 500m then max reps C&J 155#, then rest 3:00 while partner completes the same.  Continue until 30 reps of C&J are completed

Time:  17:45 (I completed 8, 5, 5 reps of C&J)

Rilion Gracie BJJ practice in morning

Conditioning @ Row Studios:
AMRAP in 25:00 of:
Row 500m
15 sand bell seated press w/ R arm 25#
15 sand bell seated press w/ L arm 25#
15 jumping squats

Results:  4 rounds + 500m row + 15 press w/ R arm completed in 25:00

Strength:
Squat 5-3-1+

120# x5
155# x5
185# x5
230# x5
260# x3
290# x3