Ok, did light workouts to make sure my back was good (good now :-) ) stuff like pullups and pushups, cardio.
I've nailed down my weekly workout plan, tell me what you think! This is not in order or anything, just a basic outline.
Monday: multi joint movements for power/endurance
Isometrics afterward ex.: Invert Rows/Chins @ 20sec followed by 7-8 fast reps
Tuesday: Cardio only
BJJ class, then rolling afterward