Rilion Gracie BJJ/MMA practice in morning

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

HSPU:  bw x8; bw x8; bw x8
Rope climb w/ neg:  bw x2; bw x2; bw x2

HR Pushups:  bw x20; bw x20; bw x20
Ring row w/ 3sec neg:  bw x9; bw x9; bw x9

Full depth 3 sec pause squat:  225# x5; 225# x5; 225# x5

Max height box jumps:  up to 51"

Brazil 021 BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

Kipping muscle ups:  bw x6; bw x6; bw x6

Pull ups:  45# x4; 45# x4; 45# x4
Dips:  45# x6; 45# x6; 45# x6

Power Clean:  165# x3; 185# x3; 205# x3

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

HR pushups w/ 3 sec neg:  bw x12; bw x12; bw x12
Pullups:  35# x8; 35# x8; 35# x8

Ring dips:  bw x10; bw x10; bw x10
Ring pullup L sit hold:  :15; :15; :15

Full depth 3 sec. pause squat:  205# x5; 205# x5; 205# x5

Stretch 10min

Strength (coupled exercises - 2 min rest between semi-super sets):

L-sit rope climb w/ negative:  bw x1; bw x1; bw x1
HSPU:  bw x8; bw x8; bw x8

Ring row:  bw x10; bw x10; bw x10
Dips:  35# x8; 35# x8; 35# x8

Power clean:  135# x5; 165# x5; 185# x5

Stretch 10min

Rilion Gracie BJJ practice in morning

Brazil 021 BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

 Pike pushup w/ feet on bench:  bw x10; bw x10; bw x10
Pullups w/ 3 sec neg:  bw x8; bw x8; bw x8

Med ball plyo pushups:  bw x12; bw x12; bw x12
Parallel pullup hold:  :20; :25; :25

Alternating TGU w/ db:  50# x6; 50# x6; 50# x6

Stretch 10min

Strength (coupled exercises - 2 min rest between semi-super sets):

Strict Muscle Up:  bw x5; bw x5; bw x5

Pullups:  35# x7; 35# x7; 35# x7
Hindu Pushups:  bw x12; bw x12; bw #12

Full depth 3 sec. pause squat:  185# x6; 185# x6, 185# x6

Tabata Russian KBS alternating/catch 35#

Stretch 10min

Rilion Gracie BJJ practice in morning

Brazil 021 BJJ practice in morning

Strength (coupled exercises - 2 min rest between semi-super sets):

HSPU:  bw x8; bw x8; bw x8
Pullups:  bw x9; bw x9; bw x9

Ring dips:  bw x8; bw x8; bw x8
Ring rows:  bw x10; bw x10; bw x10

Box jumps:  44" x5; 44" x5; 44" x5
Butterfly situps:  bw x10; bw x10; bw x10

Stretch 10min

Strength (coupled exercises - 2 min rest between semi-super sets):

Rope Climb:  bw x4; bw x4; bw x4
HSPU:  bw x8; bw x8; bw x8

Ring Rows:  bw x9; bw x9; bw x9
Pushups:  bw x20; bw x20; bw x20

KB pistols (r/l):  35# x6/6; 35# x6/6; 35# x6/6
t2b:  bw x10; bw x10; bw x10

Tabata row

Stretch 10min

Rilion Gracie BJJ practice in morning