Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Pullups:  45# x5; 45# x5; 45# x5
Dips:  45# x8; 45# x8; 45# x8

2 min rest between supersets:
Ring row:  bw x14; bw x14; bw x14
Pushups:  bw x20; bw x20; bw x20

3 min rest between sets:
Deadlift:  315# x3; 345# x3; 375# x1

Sally up, sally down @ bw

Stretch 10min

Strength:

3 min rest between sets:
Dead hang muscle ups unbroken:  bw x4; bw x4; bw x4

2 min rest between sets:
HSPU:  bw x10; bw x10; bw x10
C2B pullups w/ 3 sec negative:  bw x8; bw x8; bw x8

3 min rest between sets:
Full depth 3 sec pause squat:  225# x5; 225# x5; 225# x5

Stretch 10min

Ralph Gracie BJJ seminar at Rilion Gracie BJJ

Brazil 021 BJJ practice in morning

Strength:

2 min rest between sets:
Strict muscle ups:  bw x7; bw x7; bw x7

2 min rest between supersets:
Bent barbell row:  135# x8; 135# x8; 135# x8
Press:  135# x4; 135# x4; 135# x4

2 min rest between sets:
Box jump:  51" x3; 51" x3; 51" x3

Sally up, sally down @ bw

Stretch 10min

Strength:

2 min rest between sets:
HSPU:  bw x10; bw x10; bw x10
Rope climb:  bw x3; bw x3; bw x3

2 min rest between supersets:
DB Bench:  2x70# x8; 2x70# x8; 2x70# x8
Hammer pull down palms in:  2x70# x8; 2x70# x8; 2x70# x8

3 min rest between sets:
Squat:  250# x5; 275# x4; 315# x2

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ/MMA practice in morning

Strength:

2 min rest between sets:
Pullups:  45# x6; 45# x6; 45# x6
Dips:  45# x8; 45# x8; 45# x8

2 min rest between supersets:
Bent row:  135# x8; 135# x8; 135# x8
Press:  135# x4; 135# x4; 135# x4

2min rest between sets:
Hang squat clean:  155# x3; 185# x3; 215# x1

Sally up, sally down @ bw

Stretch 10min

Rilion Gracie BJJ practice in morning

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

Strict muscle ups from dead hang:  bw x3; bw x3; bw x3

HSPU free standing:  bw x5; bw x5; bw x5
Pullups - towel grips:  bw x7; bw x7; bw x7

Sally up, sally down 135#:  quit early

Stretch 10min

Rilion Gracie BJJ/MMA practice in morning

Rilion Gracie BJJ practice in morning

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

Strict muscle up:  bw x7; bw x7; bw x7

c2b strict pullups:  bw x7; bw x7; bw x7
HSPU:  bw x10; bw x10; bw x10

"Sally up, Sally down" full depth squats @ 135#:  Stopped @ 2:15

Stretch 10min

Rilion Gracie BJJ practice in morning

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

HSPU:  bw x9; bw x9; bw x9
Pullups:  45# x5; 45# x5; 45# x5

Clapping HR pushups:  bw x12; bw x12; bw x12
Ring row w/ 3 sec neg:  bw x10; bw x10; bw x10

Full depth pause squat:  225# x3; 255# x3; 275# x1

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ/MMA practice in morning

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

Strict muscle ups:  bw x6; bw x6; bw x6

Pullups:  bw x10; bw x10; bw x10
Dips:  bw x15; bw x15; bw x15

Power clean:  185# x3; 205# x3; 225# x1

Max height box jumps:  up to 52"

Stretch 10min