Rilion Gracie Miami BJJ practice in morning

Strength:

2 min rest between sets:
Power clean:  185# x5; 185# x5; 185# x5
Bent barbell row:  155# x8; 155# x8; 155# x8

3 min rest between sets:
Muscle ups w/ 2x dip:  bw x5; bw x5; bw x5

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

2 min rest between sets:
Front Squat:  245# x5; 245# x5; 245# x5
Press:  135# x4; 135# x4; 135# x3

2 min rest between sets:
Dips:  70# x5; 70# x5; 70# x5
Pullups:  35# x5; 35# x5; 35# x5

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

3 min rest between sets:
Squat:  275# x5; 275# x5; 275# x5

2 min rest between sets:
Parallette HSPU:  bw x4; bw x4; bw x4; bw x4
Bent barbell row:  115# x12; 115# x12; 115# x12; 115# x12

Conditioning:
3 rounds:
--10 ball slam 30#
--15 burpees
--20 double unders

Time:  5:48

Stretch 10min

Strength:

3 min rest between sets:
Clean:  185# x5; 185# x5; 185# x5

2 min rest between sets:
Pullups:  25# x6; 25# x6; 25# x6; 25# x6
HSPU:  bw x9; bw x9; bw x9; bw x9

Conditioning:
10 rounds:
--Airdyne sprint :30
--Rest :30

Results:  137 calories

Stretch 10min

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:

3 min rest between sets:
Squat:  275# x3; 295# x3; 315# x1

2 min rest between sets:
Dips:  55# x8; 55# x8; 55# x8; 55# x8
Ring row:  bw x15; bw x15; bw x15; bw x15

Handstand work

Conditioning:
3 rounds:
--10 thrusters 95#
--15 burps
--20 ambit butterfly situps

Time:  8:54

Stretch 10min

IBJJF San Antonio International Open

Silver Medal Master 2 Light Weight Black Belt Division

Rilion Gracie BJJ practice in morning