Rilion Gracie BJJ seminar and practice in morning - promoted to 2nd degree black belt

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

2 min rest b/w alternating sets:

HR pushups:  bw x20; bw x20; bw x20; bw x20
Bent barbell row:  155# x8; 155# x8; 155# x8; 155# x8

2 min rest b/w alternating sets:
Ring rows:  bw x12; bw x12; bw x12; bw x12
DB press:  2x30# x15; 2x30# x15; 2x30# x15; 2x30# x15

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

2 min rest b/w alternating sets:
Dips:  45# x9; 45# x9; 45# x9; 45# x8
Pullups:  bw x9; bw x9; bw x9; bw x9

Conditioning:
"ANNIE"
50-40-30-20-10
Double unders Abmat butterfly situps

Time:  8:00

Rilion Gracie BJJ practice in morning

Run 3mi

Time:  26:46.4

Rilion Gracie BJJ practice in morning