5/24/16 - IBJJF Worlds Training - Day 3

That morning, I did two strength and conditioning sessions.

1st Workout

Speed Bench - 8 sets - 245lbs - 8 reps
Speed Squats - 5 sets - 300lbs - 8 reps

2nd Workout

Barbell Deadlifts - 5 sets - 495lbs - 5 reps
Barbell Push Press - 3 sets - 245lbs - 5 reps
Jump Squats - 5 sets - 70lbs - 6 reps
Cable Rows with Scramble Grip Trainers - 4 sets - 280lbs - 10 reps
Cybex Pulldown Machine with Fat Gripz (Supinated Grip) - 3 sets - 290lbs - 10 reps
Reverse Flyes - 3 sets - 70lbs - 12 reps
Core Work - 10 minutes