Rilion Gracie BJJ practice in morning

Strength:
Squat:
270# x5
270# x5
270# x5
270# x5
270# x5

Press:
130# x5
130# x5
130# x5
130# x5
130# x5

Deadlift:
370# x5

Conditioning:
Run 2mi

Time:  15:36.3

Strength:
Squat:
300# x5

Bench:
235# x4

Power Clean:
190# x3
190# x3
190# x3
190# x3
190# x3

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in evening

Strength:
Squat:
210# x5
210# x5

Press:
120# x5
120# x5
120# x5

Pullups
bw x17
bw x15
bw x11

GHD back extension:
bw x12
bw x12
bw x12
bw x12
bw x12

Conditioning:
Run 3mi

Time:  24:52.5

Strength:
Squat
265# x5
265# x5
265# x5
265# x5
265# x5

Bench
205# x5
205# x5
205# x5
205# x5
205# x5

Deadlift
365# x5

Rilion Gracie BJJ practice in morning

Strength:

6 rounds:

1 push press, 1 push jerk w/ same weight

Results:  155#, 165#, 175#, 185#, 195#, 205#

Conditioning:

3 rounds:

10 HSPU

10 ring dips

10 pullups

Time:  6:08

Rilion Gracie BJJ practice in evening

Strength:
Squat:
295# x5

Press:
145# x5

Power Snatch:
115# X2
115# X2
115# X2
115# X2
115# X2
115# X2

Strength:
Squat:
185# x5
185# x5
185# x5
185# x5
185# x5

Front squat:
135# x12
1:00 rest
135# x9
1:00 rest
135# x6

Conditioning:
"ANNIE"
50-40-30-20-10
Double unders
Abmat butterfly situps

Time:  7:46

Strength:
Squat:
210# x5
210# x5

Bench:
185# x5
185# x5
185# x5

Chinups:
bw x16
bw x14
bw x12

GHR:
bw x5
bw x5
bw x5
bw x5
bw x5

Rilion Gracie BJJ practice in morning

Strength:
Squat:
260# x5
260# x5
260# x5
260# x5
260# x5

Press:
125# x5
125# x5
125# x5
125# x5
125# x5

Deadlift:
365# x5

Conditioning:
3 rounds:
15 t2b
15 push press 95#
15 box jumps 24"
15 OHS 95#

Time:  12:25

Rilion Gracie BJJ practice in morning

Strength:
work up to 1rm c&j

135# x3
165# x3
185# x2
215# x2
225# x1
235# x0
235# x1

Conditioning:
"GRACE"
30 c&j 135#

Time:  3:55

Cool down:  1:00 plank hands to elbows

Rilion Gracie BJJ practice in morning

Strength:
Squat:
290# x5

Bench:
225# x2

Power clean:
185# x3
185# x3
185# x3
185# x3
185# x3

Rilion Gracie BJJ practice in morning

***promoted to 1st degree black belt by Rilion Gracie

Rilion Gracie BJJ practice in evening x2 (fundamental & nogi)

Strength:
Squat:
205# x2
205# x2

Press:
115# x5
115# x5
115# x5

Pullups
bw x16
bw x14
bw x12

GHD back extension:
bw x10
bw x10
bw x10
bw x10
bw x10

Strength:
Squat:
255# x5
255# x5
255# x5
255# x5
255# x5

Bench:
205# x5
205# x5
205# x5
205# x5
205# x4

Deadlift:
360# x5

Rilion Gracie BJJ practice in morning