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I train BJJ 2 days a week, strongman training 1 day a week,gym work 2days and I do one day of yoga. I throw in some grip work and once in a while some sprints.

Monday the 14..AM:
Box squats-225 8sets of 2,
275 2sets of 2
325 1 set of 2
No belt or gear on my lifts.

Glute ham raises- 5 sets of 8

Lat pull downs 5 sets

Abs 5 sets

Monday...PM: 1.5 hours BJJ (30 minutes various warm ups-30 minutes practicing moves-30 minutes of rolling)
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Tuesday the 15:
Speed bench: 185, 8 sets of 3
225 1 set of 3
315 1 set of 3

floor press: 185 plus a couple bands, 5 sets of 5

cable tri extensions..2 sets

Seated rows 5 sets

ABS 5 sets
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Tuesday the 16th (this morning)
Heavy bag explosive work- 15 seconds 8 sets

Tonight...BJJ

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I had a great time at BJJ last night. I had some great matches.

A.M. did yoga for 1 hour.

I will flip my tire and pull the sled later this afternoon.
Weight 196

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I'm just getting back into BJJ. Please, feel free to post anything I should or should not be doing to help improve my Jiu-jitsu training

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650 tire- 5,6,7,8 reps
sled drag-225lbs. 150 feet for 2 sets

Found a black widow on one of my 45lb. plates. I put it in a cup with a lid to save for when my sons come home from school. That was the first time I've found one.

Grapplers- you need to be flipping a tire, it is very taxing on the body and is great for mental prep.

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Incline bench-135,185,235,255 all for sets of 3 reps

tate press- 35lbs 5 sets of 10

lat pull downs 3 sets of 8 with 150#

Then did a crossfit .com workout:
bike sprint 1 mile
20" box jumps- 35 reps
sit ups- 35 reps
jump rope- 50 jumps
lunges with 35#dumbells for 100feet
cleans 35lb db's for 35 reps
push ups 35 reps

The crossfit workout took about 20 minutes.

Will do some rolling thunder and COC gripper work tonight and probably do nothing else all weekend.