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