Training

Dynamic stretching
Mobility & BJJ drills

Lifting, Chest/Tricep

Bench press; 3x5
Bench press; (50%) 3x 10-15
DB incline press; 3x 5-6

Cardio

20 mins

Brazilian Jiu Jitsu

GI; 1 hour
No-GI; 30 mins

Static stretching, balance and accessory work

30 mins

* Things were kinda rushed together, as I usually split workouts up quite a bit but today was just a little different. Now on this new workout routine I have a lifting day on weds, so I will usually do that around noon and possibly take weds off cardio because of BJJ/MMA on weds nights. This will also give me a break right in the middle of the week from cardio, so I can do it mon,tues,thurs,fri. No sprints yet this week because I'm really sore still from the good leg workout and been spending my time doing skill work. I hope cutting down on the tabata which I used to do 3x a week doesnt hurt my cardio too much. I'm planning on only doing them once or twice and adding in longer sprinting sessions to replace them. Everything is subject to change of course, just trying out new stuff and seeing what improves my conditioning and what does not.

Also, CG presses will be my usual still in my chest/tricep routine, but my wrist is still hurting and limited me a bit on my pressing so I didn't bother with the close grips today. Hopefully my wrist will heal up this week, 'cuz this is getting old. I will be modifying the 5/3/1 routine to fit me better as time goes on. If I don't have the time, I won't do the 5 sets on the extra exercises, etc. I may end up changing the routine to 6-8 reps and just do a progressing style like I have been. Either way I will use a lot of the parts of this program becuase a lot of it I really like. Like most things, take what fits you best, and add it in and modify your existing routines and cut out what you dont need.