BJJ-style warm-up. It's kinda sad when you have to practice a warm-up
but I practiced. We do a whole bunch of short drills like crab-walk (forward/backward), bear crawls, & alligators (they look like "Spiderman pushups" except you move forward after each one--I'm still working on the moving part), as many as Tim thinks of that day. Then I added a few of the dynamic stretches and a few dynamic BJJ warm-up moves.
RDL+row: (DL: 1x10x20lbs, 1x10x40lbs) 3x6x50lbs
Pistol squats: 3x6xbw
Wide-grip Pulldown: 1x6x50; 1x1x70, 1x3x60, 1x2x50; 1x6x60
That second one, I was having a hard time with math. First put too much on, then only took the extra from one side and couldn't figure out why my left arm was struggling. *le sigh*
Back Extension (subbed leg raise on Swiss Ball): 3x6
YTWL: 3x6x5lbs
Swiss Ball Crunch: 2x6x10lbs
Jackknives: 2x6
Lat Flex #3: 2x6
Prone Cobra: 1x45s, 1x30s
And I'm spent. No intervals, although they'd be perfect for BJJ.
Right now I'm cramming in as many BJJ classes as I can per week, one after the other, so I'm not getting much recovery time. That's mostly so I can learn as much as I can as quickly as I can. During the summer, TKD will move from T/H to M/W during BJJ class, so I'll be forced to have time off to teach at TKD, which will be a good thing. (I can pick up two more BJJ classes on F & Sat, but my longest streak per week will be 3 days. And I might have to be at TKD some Fridays for the Open Floor nights, so that'll give me an extra rest day.) And then hopefully by the end of summer, I'll be adapted to BJJ enough that switching back to the current schedule won't be so much of a pain.
I'm getting more sleep since adding BJJ, strange as that may seem. I stay at work later and go straight to class, so I can come in to work later. That means I get the extra hour or two of sleep that I need. And it's making a big difference: my eating hasn't changed, but I have a lot more energy
and I don't have to have coffee to make it through the day. Wohoo!