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