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