Weightlifting
Jerk Dip
5 sets x 3 reps @ 140, 150, 160, 170, 182 kg
Jerk
4 sets x 2 reps @ 100 kg
Accessories
Seated Bandbell Strict Press
4 sets x 9 reps @ 2x25# + 2x15#
Pull Ups
6 sets x 5 reps
BJJ
Positional Drills
Triangle + Defense
Rolled 5 rounds of 5 min
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