Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

3 min rest between sets:
Full extension unbroken muscle ups:  bw x6; bw x6; bw x6

2 min rest between supersets:
Pullups:  bw x11; bw x11; bw x8
HSPU:  bw x11; bw x10; bw x4

3 min rest between sets:
Clean:  225# x1; 225# x0; 225# x1

Stretch 10min

BJJ Outdoor Experience in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Dips:  45# x9; 45# x9; 45# x9
Pullups:  45# x6; 45# x6; 45# x6

2 min rest between supersets:
Deficit HSPU (2 bumpers):  bw x5; bw x5; bw x5
Ring row w/ feet on floor:  bw x15; bw x15; bw x15

3 min rest between sets:
Squat:  315# x3; 315# x3; 315# x3

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Parallel grip pullups:  45# x5; 45# x5; 45# x5
HSPU:  bw x10; bw x10; bw x10

2 min rest between supersets:
Ring row:  bw x14; bw x14; bw x14
Clapping pushups:  bw x14; bw x14; bw x14

3 min rest between sets:
Power clean:  185# x3; 185# x3; 185# x3

Sally up, sally down @ bw

Stretch 10min

Strength:

3 min rest between sets:
Full extension muscle ups unbroken:  bw x5; bw x5; bw x5

2 min rest between supersets:
Deficit HSPU (2 bumpers):  bw x5; bw x5; bw x5
Pullups:  bw x10; bw x10; bw x10

Sally up, sally down @ 95#:  quit @ 2:10

Stretch 10min