Conditioning:

10 rounds:
--1:00 takedowns with dummy
--:30 rest

Rest 4:00

3 rounds:
--3:00 top position transitions
--1:00 rest

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:

Squat 3-3-3+

120# x5
150# x5
180# x5
210# x3
240# x3
270# x6

2 min rest between supersets:
HSPU:  bw x8; bw x8; bw x8; bw x6
Pullups:  bw x8; bw x8; bw x8; bw x8

Stretch 10min

Rilion Gracie BJJ practice in morning

Run 3mi

Time:  25:56.6

Strength:

Clean:
155# x3
175# x3
195# x2
215# x1
235# x1

2 min rest between supersets:
Ring row:  bw x12; bw x12; bw x12; bw x12
Dips:  bw x12; bw x12; bw x12; bw x12

Conditioning:
Tabata row:  93m+95m+95m+91m+91m+88m+86m+90m = 727m

Stretch 10min

Rilion Gracie BJJ practice in morning

Strength:

Squat 5-5-5+

120# x5
150# x5
180# x5
195# x5
225# x5
255# x8

2 min rest between supersets:
HR Pushups:  bw x20; bw x20; bw x12; bw x12
Pullups:  bw x8; bw x8; bw x8; bw x8

Stretch 10min

Rilion Gracie BJJ practice in evening

Run 3mi

Time:  25:46.8

Row 5k:

Time:  21:16.1

Stretch 10min

Strength:

3 min rest between sets:
Hang power clean:  165# x5; 185# x3; 205# x3

2 min rest between sets:
Bent db row:  2x50# x8; 2x50# x8; 2x50# x8
Bench:  205# x3; 205# x3; 205# x3

2 min rest between supersets:
Pullups:  bw x7; bw x7; bw x7
HSPU:  BW x7; bw x7; bw x7

Stretch 10min

Strength:

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

2 min rest between sets:
Press:  135# x3; 135# x3; 135# x3
Bent barbell row:  155# x7; 155# x7; 155# x7

2 min rest between supersets:
Dips:  bw x13; bw x13; bw x13
Pullups:  bw x8; bw x8; bw x8

Stretch 10min