Rilion Gracie Miami BJJ practice in morning

Strength:

2 min rest between sets:
Power clean:  185# x5; 185# x5; 185# x5
Bent barbell row:  155# x8; 155# x8; 155# x8

3 min rest between sets:
Muscle ups w/ 2x dip:  bw x5; bw x5; bw x5

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Front Squat:  245# x5; 245# x5; 245# x5
Press:  135# x4; 135# x4; 135# x3

2 min rest between sets:
Dips:  70# x5; 70# x5; 70# x5
Pullups:  35# x5; 35# x5; 35# x5

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

3 min rest between sets:
Squat:  275# x5; 275# x5; 275# x5

2 min rest between sets:
Parallette HSPU:  bw x4; bw x4; bw x4; bw x4
Bent barbell row:  115# x12; 115# x12; 115# x12; 115# x12

Conditioning:
3 rounds:
--10 ball slam 30#
--15 burpees
--20 double unders

Time:  5:48

Stretch 10min

Strength:

3 min rest between sets:
Clean:  185# x5; 185# x5; 185# x5

2 min rest between sets:
Pullups:  25# x6; 25# x6; 25# x6; 25# x6
HSPU:  bw x9; bw x9; bw x9; bw x9

Conditioning:
10 rounds:
--Airdyne sprint :30
--Rest :30

Results:  137 calories

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

3 min rest between sets:
Squat:  275# x3; 295# x3; 315# x1

2 min rest between sets:
Dips:  55# x8; 55# x8; 55# x8; 55# x8
Ring row:  bw x15; bw x15; bw x15; bw x15

Handstand work

Conditioning:
3 rounds:
--10 thrusters 95#
--15 burps
--20 ambit butterfly situps

Time:  8:54

Stretch 10min

IBJJF San Antonio International Open

Silver Medal Master 2 Light Weight Black Belt Division

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Pullups:  bw x10; bw x10; bw x10
Dips:  bw x12; bw x12; bw x12

2 min rest between supersets:
Ring row:  bw x10; bw x10; bw x10
Pushups:  bw x15; bw x15; bw x15

Tabata ball slam 30#:  10+10+10+9+8+8+8+8=71 reps

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Parallette HSPU:  bw x5; bw x5; bw x5
Ring row:  45# x6; 45# x6; 45# x6

2 min rest between supersets:
Dips:  bw x12; bw x12; bw x12
Pullups:  bw x9; bw x9; bw x9

Stretch 10min

Rilion Gracie BJJ practice in morning

Run 2mi

Time:  17:23.9

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Pullups:  45# x5; 45# x5; 45# x5
Dips:  45# x7; 45# x7; 45# x7

2 min rest between supersets:
Ring row:  bw x12; bw x12; bw x12
Pushups:  bw x24; bw x24; bw x24

Tabata KBS 53#:  88 reps (11 reps per each working set)

Stretch 10min

Run 3mi

Time:  24:50.5

Strength:

3 min rest between sets:
Muscle ups:  bw x3; bw x3; bw x3

2 min rest between supersets:
HSPU on parallettes:  bw x4; bw x4; bw x4
Pull ups:  bw x10; bw x10; bw x10

3 min rest between sets:
Full depth 3 sec pause squat:  225# x3; 225# x3; 225# x3

Stretch 10min

Rilion Gracie BJJ practice in morning

Brazil 021 BJJ practice in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Bulgarian Bag workout:

10 reps; 1 min rest; 20 reps; 2 min rest; 15 reps; 1 min rest; 10 reps:

1.  Spins
2.  Snatch
3.  Good morning
4.  Judo throw
5.  Jump split squat
6.  Front raise (side handles)
7.  Shoulder rotations (palms in ATW)
8.  Tri. extension (main handles)
9.  Hammer curl
10.  Pushups on bag

Time:  24:15

Stretch 10min

Run 3mi

Time:  24:14.6

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

3 min rest between sets:
Full extension unbroken muscle ups:  bw x6; bw x6; bw x6

2 min rest between supersets:
Pullups:  bw x11; bw x11; bw x8
HSPU:  bw x11; bw x10; bw x4

3 min rest between sets:
Clean:  225# x1; 225# x0; 225# x1

Stretch 10min

BJJ Outdoor Experience in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Dips:  45# x9; 45# x9; 45# x9
Pullups:  45# x6; 45# x6; 45# x6

2 min rest between supersets:
Deficit HSPU (2 bumpers):  bw x5; bw x5; bw x5
Ring row w/ feet on floor:  bw x15; bw x15; bw x15

3 min rest between sets:
Squat:  315# x3; 315# x3; 315# x3

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Parallel grip pullups:  45# x5; 45# x5; 45# x5
HSPU:  bw x10; bw x10; bw x10

2 min rest between supersets:
Ring row:  bw x14; bw x14; bw x14
Clapping pushups:  bw x14; bw x14; bw x14

3 min rest between sets:
Power clean:  185# x3; 185# x3; 185# x3

Sally up, sally down @ bw

Stretch 10min

Strength:

3 min rest between sets:
Full extension muscle ups unbroken:  bw x5; bw x5; bw x5

2 min rest between supersets:
Deficit HSPU (2 bumpers):  bw x5; bw x5; bw x5
Pullups:  bw x10; bw x10; bw x10

Sally up, sally down @ 95#:  quit @ 2:10

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Pullups:  45# x5; 45# x5; 45# x5
Dips:  45# x8; 45# x8; 45# x8

2 min rest between supersets:
Ring row:  bw x14; bw x14; bw x14
Pushups:  bw x20; bw x20; bw x20

3 min rest between sets:
Deadlift:  315# x3; 345# x3; 375# x1

Sally up, sally down @ bw

Stretch 10min

Strength:

3 min rest between sets:
Dead hang muscle ups unbroken:  bw x4; bw x4; bw x4

2 min rest between sets:
HSPU:  bw x10; bw x10; bw x10
C2B pullups w/ 3 sec negative:  bw x8; bw x8; bw x8

3 min rest between sets:
Full depth 3 sec pause squat:  225# x5; 225# x5; 225# x5

Stretch 10min

Ralph Gracie BJJ seminar at Rilion Gracie BJJ

Brazil 021 BJJ practice in morning

Strength:

2 min rest between sets:
Strict muscle ups:  bw x7; bw x7; bw x7

2 min rest between supersets:
Bent barbell row:  135# x8; 135# x8; 135# x8
Press:  135# x4; 135# x4; 135# x4

2 min rest between sets:
Box jump:  51" x3; 51" x3; 51" x3

Sally up, sally down @ bw

Stretch 10min

Strength:

2 min rest between sets:
HSPU:  bw x10; bw x10; bw x10
Rope climb:  bw x3; bw x3; bw x3

2 min rest between supersets:
DB Bench:  2x70# x8; 2x70# x8; 2x70# x8
Hammer pull down palms in:  2x70# x8; 2x70# x8; 2x70# x8

3 min rest between sets:
Squat:  250# x5; 275# x4; 315# x2

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ/MMA practice in morning

Strength:

2 min rest between sets:
Pullups:  45# x6; 45# x6; 45# x6
Dips:  45# x8; 45# x8; 45# x8

2 min rest between supersets:
Bent row:  135# x8; 135# x8; 135# x8
Press:  135# x4; 135# x4; 135# x4

2min rest between sets:
Hang squat clean:  155# x3; 185# x3; 215# x1

Sally up, sally down @ bw

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

Strict muscle ups from dead hang:  bw x3; bw x3; bw x3

HSPU free standing:  bw x5; bw x5; bw x5
Pullups - towel grips:  bw x7; bw x7; bw x7

Sally up, sally down 135#:  quit early

Stretch 10min

Rilion Gracie BJJ/MMA practice in morning

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

Strict muscle up:  bw x7; bw x7; bw x7

c2b strict pullups:  bw x7; bw x7; bw x7
HSPU:  bw x10; bw x10; bw x10

"Sally up, Sally down" full depth squats @ 135#:  Stopped @ 2:15

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

HSPU:  bw x9; bw x9; bw x9
Pullups:  45# x5; 45# x5; 45# x5

Clapping HR pushups:  bw x12; bw x12; bw x12
Ring row w/ 3 sec neg:  bw x10; bw x10; bw x10

Full depth pause squat:  225# x3; 255# x3; 275# x1

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ/MMA practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

Strict muscle ups:  bw x6; bw x6; bw x6

Pullups:  bw x10; bw x10; bw x10
Dips:  bw x15; bw x15; bw x15

Power clean:  185# x3; 205# x3; 225# x1

Max height box jumps:  up to 52"

Stretch 10min

Rilion Gracie BJJ/MMA practice in morning

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

HSPU:  bw x8; bw x8; bw x8
Rope climb w/ neg:  bw x2; bw x2; bw x2

HR Pushups:  bw x20; bw x20; bw x20
Ring row w/ 3sec neg:  bw x9; bw x9; bw x9

Full depth 3 sec pause squat:  225# x5; 225# x5; 225# x5

Max height box jumps:  up to 51"

Brazil 021 BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

Kipping muscle ups:  bw x6; bw x6; bw x6

Pull ups:  45# x4; 45# x4; 45# x4
Dips:  45# x6; 45# x6; 45# x6

Power Clean:  165# x3; 185# x3; 205# x3

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

HR pushups w/ 3 sec neg:  bw x12; bw x12; bw x12
Pullups:  35# x8; 35# x8; 35# x8

Ring dips:  bw x10; bw x10; bw x10
Ring pullup L sit hold:  :15; :15; :15

Full depth 3 sec. pause squat:  205# x5; 205# x5; 205# x5

Stretch 10min

Strength (coupled exercises - 2 min rest between semi-super sets):

L-sit rope climb w/ negative:  bw x1; bw x1; bw x1
HSPU:  bw x8; bw x8; bw x8

Ring row:  bw x10; bw x10; bw x10
Dips:  35# x8; 35# x8; 35# x8

Power clean:  135# x5; 165# x5; 185# x5

Stretch 10min

Rilion Gracie BJJ practice in morning

Brazil 021 BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

 Pike pushup w/ feet on bench:  bw x10; bw x10; bw x10
Pullups w/ 3 sec neg:  bw x8; bw x8; bw x8

Med ball plyo pushups:  bw x12; bw x12; bw x12
Parallel pullup hold:  :20; :25; :25

Alternating TGU w/ db:  50# x6; 50# x6; 50# x6

Stretch 10min

Strength (coupled exercises - 2 min rest between semi-super sets):

Strict Muscle Up:  bw x5; bw x5; bw x5

Pullups:  35# x7; 35# x7; 35# x7
Hindu Pushups:  bw x12; bw x12; bw #12

Full depth 3 sec. pause squat:  185# x6; 185# x6, 185# x6

Tabata Russian KBS alternating/catch 35#

Stretch 10min

Rilion Gracie BJJ practice in morning

Brazil 021 BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

HSPU:  bw x8; bw x8; bw x8
Pullups:  bw x9; bw x9; bw x9

Ring dips:  bw x8; bw x8; bw x8
Ring rows:  bw x10; bw x10; bw x10

Box jumps:  44" x5; 44" x5; 44" x5
Butterfly situps:  bw x10; bw x10; bw x10

Stretch 10min

Strength (coupled exercises - 2 min rest between semi-super sets):

Rope Climb:  bw x4; bw x4; bw x4
HSPU:  bw x8; bw x8; bw x8

Ring Rows:  bw x9; bw x9; bw x9
Pushups:  bw x20; bw x20; bw x20

KB pistols (r/l):  35# x6/6; 35# x6/6; 35# x6/6
t2b:  bw x10; bw x10; bw x10

Tabata row

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

Clean & Jerk
135# x3
155# x3
175# x3
195# x2
215# x1

Clean pull
135# x5
155# x5
175# x5
195# x3
215# x3

Squat 5-5-5-5-5
185# x5
215# x5
245# x5
265# x5
275# x5

Bent barbell row
135# x8
135# x8
135# x8
135# x8
135# x11

Rotator cuff work

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Split Jerk
135# x3
155# x3
175# x3
195# x3
215# x3

Push Press
135# x5
145# x5
155# x5
165# x5
175# x3

OHS
95# x3
115# x3
135# x3
155# x3
175# x0

Pushups
bw x25
bw x15
bw x15
bw x15
bw x20

Rotator cuff work

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Snatch
95# x3
105# x3
115# x3
125# x3
135# x3

Snatch pull
135# x5
145# x5
155# x3
165# x3
175# x3

Front Squat 3-3-3-3-3

205# x3
225# x3
245# x3
265# x3
285# x3

Pullups
bw x12
bw x10
bw x8
bw x8
bw x7

Rotator cuff work
Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Deadlift 5-5-5-5-5
255# x5
285# x5
315# x5
345# x5
375# x4

Parallel pullups
35# x8
bw x10

Low hammer strength row
2x70# x9
2x70# x8

Trap bar shrugs
bar+90# x15
bar+90# x15

Rear delt fly
55# x20
55# x15

DB curls
2x40# x6
2x30# x10

Neck work 5min
Stretch 10min

Strength:

Front Squat
205# x5
225# x5
245# x5
265# x5
280# x4

Jerk
185# x3
135# x6

DB Incline bench
2x55# x12
2x55# x10

Pushups
bw x15
bw x12

Hammer strength seated dip
140# x8
140# x10

t2b
bw x13
bw x10

Forearm/grip work 5min
Stretch 10min

Strength:

Snatch
65# x5
85# x3
105# x2
125# x2
135# x2

Parallel low cable row
145# x8
115# x14

Parallel pullups
35# x6
bw x9

DB shrugs
2x70# x15
2x70# x12

Rear delt db fly
2x20# x8
2x10# x15

Straight bar curl
75# x9
65# x12

Neck work 5min
Stretch 10min

Strength:

Squat 1-1-1-1-1
245# x1
275# x1
305# x1
335# x1
355# x0

Bench
205# x6
155# x11

Hammer strength incline bench
2x80# x8
2x60# x11

Press
115# x3
95# x6

Dips
bw x15
bw x10

Incline bench situps
bw x15
bw x10

Forearm/grip work 5min
Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Hang power clean 3-3-3-3-3
135# x3
145# x3
165# x3
185# x3
205# x2

Bent barbell row
185# x8
135# x15

Pullups
35# x6
bw x9

Smith machine shrugs
185# x15
185# x12

Rear delt fly
55# x20
55# x15

DB curl
2x35# x11
2x25# x14

Neck work 5min
Stretch 10min

Strength:

Squat 3-3-3-3-3
225# x3
255# x3
285# x3
315# x3
330# x2

Press 3-3-3-3-3
105# x3
115# x3
125# x3
135# x3
145# x3

Conditioning:

5 rounds:
5 push jerk 135#
10 perfect pushup burpees

Time:  7:42

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Power clean 3-2-1-1-1
155# x3
185# x2
205# x1
225# x1
230# x1

Pullups
bw x15
bw x10
bw x8
bw x7
bw x10

Conditioning:
Treadmill run 3mi @ 1.5% incline

Time:  26:28

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Squat 5-5-5-5-5
205# x5
235# x5
265# x5
295# x5
315# x4

Press 5-5-5-5-5
95# x5
105# x5
115# x5
125# x5
135# x4

Conditioning:
3 rounds:
25 wall ball 20#
15 dips
10 t2b

Time:  9:12

Stretch 10min

Strength:

Deadlift 1-1-1-1-1
305# x1
335# x1
365# x1
395# x1
425# x1

Pullups
bw x15
bw x9
bw x5

Parallel low cable row
130# x8
130# x7
130# x6

Smith machine upright row
95# x12
95# x10
95# x8

Rear delt fly
55# x15
55# x15
55# x15

Straight bar curl
65# x12
65# x8
65# x7

Stretch 10min

Strength:

Front squat 1-1-1-1-1
225# x1
255# x1
275# x1
295# x1
315# x0

Bench
205# x5
185# x6
155# x8

Hammer strength incline bench
2x75# x9
2x75# x5
2x75# x5

HSPU (strict)
bw x5
bw x3
bw x3

Dips
bw x12
bw x11
bw x9

Swiss ball situps
bw x15
bw x12
bw x10

Stretch 10min

Chicago Brazil 021 BJJ practice in evening

Strength:

Deadlift 3-3-3-3-3
275# x3
305# x3
335# x3
365# x3
395# x3

Landmine T bar row
115# x8
90# x8
90# x7

Hammer strength pull down
2x80# x8
2x80# x6
2x80# x5

Smith machine shrugs
205# x12
205# x12
205# x10

Rear delt fly
55# x15
55# x13
55# x12

EX Preacher curl (narrow grip)
50# x15
50# x12
50# x10

Stretch 10min

Strength:

Front Squat 3-3-3-3-3
205# x3
225# x3
245# x3
275# x3
295# x3

Incline Bench
135# x12
135# x8
135# x4

Pushups
bw x18
bw x12
bw x10

DB Press
2x35# x6
2x35# x6
2x35# x6

Tri press down cable
50# x12
50# x12
50# x9

Plank
bw x2:00
bw x1:30
bw x1:00

Stretch 10min

Strength:

Deadlift 5-5-5-5-5
245# x5
275# x5
305# x5
335# x5
365# x5

Parallel low cable row
130# x9
130# x8
130# x7

Pullups
bw x9
bw x7
bw x5

Smith machine shrugs
205# x10
205# x10
205# x10

Straight bar curl
65# x10
65# x8
65# x7

Neck ups
bw x10
bw x10
bw x10

Stretch 10min

Strength:

Front Squat 5-5-5-5-5
185# x5
205# x5
225# x5
245# x5
275# x5

Bench
185# x8
185# x5
185# x4

Hammer strength incline bench
2x70# x10
2x70# x7
2x70# x5

DB Press
2x45# x6
2x45# x4
2x45# x4

EZ skull crushers
70# x8
70# x7
70# x6

t2b
bw x13
bw x10
bw x8

Stretch 10min

Strength:

Squat Clean
135# x3
165# x3
185# x1
205# x1
205# x1
205# x1
205# x1

Pullups
bw x13
bw x8
bw x6

Rope climb (no legs, approx. 12')
bw x1
bw x1
bw x1

Smith machine shrugs
185# x15
185# x12
185# x10

DB Curl
2x30# x12
2x30# x8
2x30# x8

Neck ups
bw x10
bw x10
bw x10

Stretch 10min

4oz BJJ practice in morning

Strength:

Squat 1-1-1-1-1
245# x1
275# x1
305# x1
335# x1
350# x1

Hammer strength seated bench press
2x70# x10
2x70# x7
2x70# x4

DB Incline Bench
2x50# x10
2x50# x8
2x50# x7

Dips
bw x12
bw x9
bw x7

Cable tri press down
50# x12
50# x10
50# x8

Stretch 10min

4oz BJJ practice in morning

Strength:

Squat Clean:
135# x3
165# x3
185# x1
205# x1
225# x1
245# x1
255# x1

Hammer Strength Pull Down
2x70# x15
2x70# x11
2x70# x9

Bent Barbell Row
135# x8
135# x7
137# x7

Smith Machine Upright Row (clean grip)
95# x12
95# x10
95# x8

EZ Curl
60# x10
60# x9
60# x8

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Squat 3-3-3-3-3

225# x3
255# x3
285# x3
315# x3
325# x3

Press
115# x10
115# x5
115# x3

Hammer Strength Incline Bench
2x60# x12
2x60# x10
2x60# x7

Pushups
bw x20
bw x15
bw x12

Rope pressdown
40# x6
40# x6
40# x6

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Squat Clean
135# x3
165# x3
185# x1
205# x1
225# x1
235# x1
245# x1

Pullups
bw x12
bw x8
bw x6

Hammer Strength Low Row
2x60# x11
2x60# x10
2x60# x9

DB Shrugs
2x70# x14
2x70# x10
2x70# x10

DB Hammer Curl
2x25# x14
2x25# x9
2x25# x8

Stretch 10min

4oz BJJ practice in morning

Strength:

Squat 5-5-5-5-5
205# x5
235# x5
265# x5
295# x5
305# x5

Incline Bench
165# x6
165# x4
165# x3

Hammer Strength Bench Press
2x70# x5
2x70# x4
2x70# x3

DB Press
2x40# x7
2x40# x5
2x40# x4

Cable tri press down
50# x11
50# x8
50# x6

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Pullups (rock climbing grips)
bw x12
bw x7
bw x5

Parallel low cable row
130# x6
130# x6
130# x6

Rope climber
50'
50'
50'

Smith machine shrugs
185# x10
185# x10
185# x10

Hammer strength preacher curl
70# x6
70# x5
70# x3

Roman chair

bw x15
bw x12
bw x10

Stretch 10min

Rilion Gracie BJJ practice in morning

Conditioning:

Run 2mi

Time:  15:23.9

Rilion Gracie BJJ practice in morning

Strength:

Front Squat 5-3-1+
105# x5
135# x5
160# x5
200# x5
225# x3
255# x8

Push press
155# x5
155# x5
155# x5

Hand release pushups
bw x15
bw x12
bw x10

Dips
bw x8
bw x8
bw x8

Stretch 10min

Conditioning:
Run 2mi

Time:  16:13.95

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

Deadlift 5-3-1+
140# x5
180# x5
215# x5
270# x5
305# x3
340# x8

Pullups
bw x10
bw x9
bw x8

Bent db row
2x50# x8
2x50# x8
2x50# x8

DB curl
2x30# x10
2x30# x9
2x30# x8

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Squat 5-3-1+

120# x5
150# x5
180# x5
225# x5
255# x3
285# x8

Press
115# x8
115# x6
115# x5

Pushups on parallettes
bw x17
bw x13
bw x11

Triceps overhead db extension
30# x12
30# x12
30# x12

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:


Power Clean
135# x3
165# x2
195# x1
205# x1
205# x1
205# x1
205# x1

Clean grip high pulls
135# x8
135# x8
138# x8

Ring rows
bw x12
bw x12
bw x12

Straight bar curl
75# x6
75# x6
75# x6

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

Front Squat 3-3-3+

105# x5
135# x5
160# x5
185# x3
215# x3
240# x10

HSPU on parallettes (strict)
bw x4
bw x4
bw x4

Ring Pushups
bw x15
bw x9
bw x8

Dips
bw x8
bw x7
bw x7

Stretch 10min

Rilion Gracie BJJ practice in evening

Strength:

Deadlift 3-3-3+
140# x5
180# x5
215# x5
250# x3
285# x3
320# x10

Pullups
bw x10
bw x9
bw x7

Bent barbell row
135# x7
135# x7
135# x8

Toes to bar (strict)
bw x10
bw x10
bw x10

Stretch 10min

Conditioning:

Warm up:
4 rounds:
Row :45
Rest :15
30# sandbag slams :45
Rest :15

Workout:
Against a 6:00 clock:
Row 1000m sprint

Rest 1:00

Against a 7:00 clock:
Round 1:
--Row 500m
--5 pushups
--10 DB Russian twists 17.5#
Round 2:
--Row 400m
--10 pushups
--12 DB Russian twists 17.5#
Round 3:
--Row 300m
--15 pushups
--14 DB Russian twists 17.5#
Round 4:
--Row 200m
--20 pushups
--15 DB Russian twists 17.5#

Results:  3:44.3; in 7:00 finished Round 3 + 160m

Conditioning:

4:00 AMRAP
Row 6 calories
20 squats

4:00 AMRAP:
Row 6 calories
12 db thrusters (2x17.5#)

Rest 2:00

4:00 AMRAP:
Row 6 calories
12 sandbag slams 40#

Rest 2:00

4:00 AMRAP:
Row :30 sprint
Rest :90

 Results:  3 rounds; 3 rounds; 3 rounds; 165m/170m/171m/173m

Strength:

Squat 3-3-3+
120# x5
150# x5
180# x5
210# x3
240# x3
270# x10

DB Press
2x30# x15
2x30# x12
2x30# x10

Bench
135# x8
135# x8
135# x8

Dips
bw x6
bw x6
bw x6

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Squat Clean
155# x3
175# x2
195# x1
225# x1
245# x0
155# x1

Pullups
bw x10
bw x9
bw x8

DB Row
2x50# x9
2x50# x8
2x50# x8

Abmat Butterfly Situps
bw x30
bw x20
bw x10

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Front Squat 5-5-5+
105# x5
135# x5
160# x5
175# x5
200# x5
225# x10

Press
115# x7
115# x5
115# x4

DB Bench
2x50# x12
2x50# x12
2x50# x10

Bench Dips
bw x10
bw x10
bw x10

Stretch 10min

Rilion Gracie BJJ practice in morning

Conditioning:

5 rounds:
Row :30
Rest :30

Rest 2:00

3 rounds:
2:00 AMRAP
--Row 150m
--10 squats
Rest 1:30

Rest 2:00

3 rounds:
2:00 AMRAP
--Row 150m
--10 bag slams 40#
Rest 1:30

Results:  791m; 2+50 / 2+38 / 2+19; 2+28 / 2+36 / 2+23

Rilion Gracie BJJ practice in morning

Conditioning:

4 rounds:
Row for 5:00
Rest for 1:00

after 4 rounds, rest 2:00, then Row 500m sprint

Results:  4835m completed in 4 rounds, 500m sprint at 1:55

Rilion Gracie BJJ practice in morning

Strength:

Deadlift 5-5-5+
140# x5
180# x5
215# x5
230# x5
270# x5
305# x10

Pullups
bw x9
bw x7
bw x5

Bent barbell row
135# x6
135# x6
135# x6

DB Curls
2x30# x9
2x30# x8
2x30# x7

Stretch 10 min

Rilion Gracie BJJ practice in morning

Conditioning:

Run 2mi

Time:  15:56.5

Strength:

Squat 5-5-5+
120# x5
150# x5
180# x5
195# x5
225# x5
255# x10

Seated DB Press
2x50# x8
2x50# x5
2x50# x4

Pushups

bw x20
bw x15
bw x12

Tri OH DB press
50# x4
30# z8
30# x10

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:

"CROSSFIT OPEN 15.3"
AMRAP in 14:00 of
7 muscle ups
50 wall ball 20#
100 double unders

Results:  202 (1 round + 45 reps = 1 round + 7 muscle ups + 38 wall ball)

Rilion Gracie BJJ practice in morning

Conditioning:

AMRAP in 12:00 of
40 double unders
10 burpees over bar
8 push jerks 115#

Rest 5:00, then Front Squat 7-7-7-7

Results:  4 rounds + 40 double unders completed in 12:00, 185# on all front squats

Conditioning:

AMRAP in 15:00 of
--3 hang power cleans 135#
--2 rounds:
-----3 pull ups
-----6 pushups
-----9 box jumps 24"

Results:  6 rounds + 12 reps completed in 15:00

Rilion Gracie BJJ practice in morning

Strength:

Press
70# x5
80# x3
95# x1
105# x15

Pushups
bw x25
bw x25

DB press
2x30# x10
2x30# x12

Rilion Gracie BJJ practice in morning

Strength:

Squat
150# x5
180# x3
210# x1
225# x20

DB row
75# x8
75# x8

Pullups
bw x10
bw x10

Strength:

Squat clean
175# x3
195# x2
215# x1
235# x1
250# x1

Deadlift
315# x6
315# x6

Toes 2 bar (strict)
bw x15
bw x15

Rilion Gracie BJJ practice in morning

Strength:

Press
75# x5
85# x5
90# x10
90# x10
90# x12

DB press
2x50# x5
2x50# x5

Ring dips
bw x13
bw x10

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

Squat
165# x5
185# x5
200# x10
200# x10
200# x12

Bent barbell row
155# x8
155# x7

Palms in dead hang chinups
bw x10
bw x7

Strength:

Power clean
155# x3
175# x2
195# x1
215# x1
230# x0

Russian KBS
70# x35
70# x35

Strict abmat butterfly situps
BW x35
BW x35

Rilion Gracie BJJ practice in morning

Strength:

Press
80# x10
80# x10
80# x10
80# x10
80# x12

DB Bench
2x75# x8
2x75# x6

HSPU to abmat (strict)
BW x6
BW x6

Rilion Gracie BJJ practice in morning

Strength:

Squat
180# x10
180# x10
180# x10
180# x10
180# x12

Pullups (chest to bar, dead hang)
BW x9
BW x7

DB row
50# x12
50# x10

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in evening

Strength:
Squat 3-3-3-3-3
then max reps @ 80% of 3rm

225# x3
255# x3
275# x3
295# x3
315# x1
245# x10

Conditioning:

AMRAP in 8:00 of
3 burpees over bar
3 hang squat clean 135#
6...
6...
9...
etc.

Results:  76 reps completed (finished 12s + 15 burpees + 1 hpc) in 8:00

Rilion Gracie BJJ practice in morning

Conditioning:
"CROSSFIT OPEN 13.2"

AMRAP in 10:00 of
5 shoulders to overhead 115#
10 deadlift 115#
15 box jumps/step-ups 24"

Results:  6 rounds + 11 reps (5 s2oh + 6dl) completed in 10:00

Rilion Gracie BJJ practice in morning

Strength:
Front Squat 3-3-3-3-3
then max reps @ 80% of 3rm

225# c3
245# x3
265# x3
285# x3
295# x1
225# x7

Conditioning:
AMRAP in 7:00 of:
5 power cleans 185#
10 c2b pullups

Results:  3 rounds + 10 reps (5 power cleans + 5 c2b pullups)

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
"CROSSFIT OPEN 13.1"

AMRAP in 17:00 of:
40 burpees
30 snatch 75#
30 burpees
30 snatch 135#
20 burpees
30 snatch 165#
10 burpees
max reps snatch 210#

Results:  118 reps (18 snatches at 135#)

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:
EMOM for 10:00
3 deadlifts 325#

Conditioning:
4 rounds:
:30 max reps power cleans 155#
:30 rest
:30 max reps box jumps 30"
:90 rest

Results:  72 reps completed (power clean:  8/8/8/9; box jumps:  9/9/10/11)

Rilion Gracie BJJ practice in morning

Strength:
Squat 3-3-3-3-3
Then 1 set max reps at 80% of heaviest completed triple

255# x3
275# x3
295# x3
315# x3
335# x0
250# x10

Conditioning:
9:00 AMRAP
5 burpees
5 thrusters 95#
5 c2b pullups
10...
10...
10...
15...

Results:  96 reps (completed all 15s + 6 burpees)

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning