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