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