Miami Rilion Gracie BJJ practice in morning

Strength:

Bench 3-3-3+
90# x5
115# x5
135# x5
160# x3
180# x3
205# x9

Pullups
BW x11
BW x10
BW x8

Strength:

Front Squat 3-3-3+
110# x5
140# x5
165# x5
195# x3
220# x3
250# x8

KBS (Russian)
70# x30
70# x30
70# x30

HSPU to abmat
BW x6
BW x9
BW x8

Strength:

Squat Clean
155# x3
170# x2
195# x2
210# x1
225# x1
245# x1

DB bent row
75# x8
75# x8
75# x7

Strength:

Press 3-3-3+
60# x5
75# x5
90# x5
105# x3
120# x3
135# x6

Ring dips
BW x11
BW x11
BW x10

Strength:

Squat 3-3-3+
125# x5
160# x5
190# x5
220# x3
255# x3
285# x8

Hang power clean
135# x10
135# x10
135# x10

Palms in chin-ups
BW x11
BW x9
BW x6

Rilion Gracie BJJ practice in evening

Strength:

Deadlift 5-5-5+
155# x5
195# x5
230# x5
250# x5
290# x5
330# x8

DB Press
2x50# x8
2x50# x8
2x50# x6

Strength:

Bench 5-5-5+
90# x5
115# x5
135# x5
145# x5
170# x5
195# x7

Gi sleeve rows w/ feet elevated to parallel
BW x12
BW x10
BW x10

Strength:

Front Squat 5-5-5+
110# x5
140# x5
165# x5
180# x5
210# x5
230# x10

GHR
BW x5
BW x8
BW x7

HSPU on parallettes
BW x2
BW x3
BW x3

Houston Muay Thai in morning

Strength:
Squat Clean Thruster
155# x3
170# x2
185# x2
200# x1
215# x1
225# x0*

*clean only

Bent barbell row:
155# x8
155# x8
155# x8

Conditioning:
"ANNIE"

50-40-30-20-10
double unders
abmat butterfly situps

Time:  6:40

Houston Muay Thai in morning

Strength:

Press 5-5-5+
60# x5
75# x5
90# x5
95# x5
110# x5
125# x8

Pushups
BW x30
BW x17
BW x14

Rilion Gracie BJJ practice in morning

Strength:

Squat 5-5-5+
125# x5
160# x5
190# x5
205# x5
240# x5
270# x10

KBS (Russian)
70# x30
70# x25
70# x25

Dead hang pullups
BW x11
BW x8
BW x5

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning