Strength:
Squat

350# x1*

*Attempted 3rm - dropped too low on rep #2

Strength:
Front Squat (2:00 rest between sets)

210# x2
240# x2
270# x2

Rilion Gracie BJJ practice in morning

Strength:
Squat (2:00 rest between sets)

270# x4
270# x4
270# x4
270# x4
270# x4

Rilion Gracie BJJ practice in evening

Strength:
Squat

330# x4*

*attempted 5rm

Conditioning:
Run 2mi

Time:  16:48.11

Rilion Gracie BJJ practice in morning

Strength:
Front Squat (2:00 rest between sets)

195# x3
225# x3
255# x3

Rilion Gracie BJJ practice in evening

Strength:
Squat (1:30 rest between sets):

245# x5
245# x5
245# x5
245# x5
245# x5

Strength (de-load):
Squat - walk out and hold 100% of goal max (375#) for 10 seconds

Strength (de-load):
Front Squat

195# x3
195# x3
195# x3

Strength (de-load)
Squat

225# x3
225# x3
225# x3
225# x3
225# x3

Conditioning:
Run 2mi

Time:  16:44.28

Rilion Gracie BJJ practice in evening

Strength:
Squat

345# x3

Conditioning:
26# Bulgarian bag:
10 reps of each exercise, rest 1:00, 40 reps of each exercise:
1. spin
2. power snatch
3. good morning
4. body twist
5. squat jump
6. press
7. triceps ext.
8. hammer curl
9. upright row
10. pushup

Time:  20:40

Rilion Gracie BJJ practice in evening

Strength:
Front Squat (2:00 rest between sets)

210# x4
230# x3
255# x2
275# x3

Strength:
Squat (2:15 rest between sets)

280# x3
280# x3
280# x3
280# x3
280# x3
280# x3
280# x3
280# x3

Foundry BJJ practice in evening