Today, I was at the UFC gym in Rosemead. I hit the weights first and then worked on the grappling dummy and did some basic solo grappling drills.
Foam Rolling- 10 minutes
Barbell Squats- Went up to 680lbs- 1 rep and 610lbs- 5 reps- Belt and Knee Sleeves
Barbell Front Squats- Went up to 410lbs- 1 rep- Belt and Knee Sleeves
Rope Pulling Machine- 4 sets- Level 3- 35 seconds
Plate Pinches- 2 sets- 50lbs- 30 seconds for each side
Rope Bodyweight Hangs- 2 sets- 20 seconds
20 minutes- Jiu Jitsu Drills- Side Control to Side Control Transitions, Side Control to Knee on Belly to Full Mount Transitions, Shrimp, Reverse Shrimp, Wrestling Duck Walks, Triangles, Granby Rolls, and some core Work.