Late Update.... Lots of stuff in this one sorry!

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
Curl/Press
Clean/Jerk
Cable Throws
Cable Fly/Pushdown
Jump Lunges
Isometrics afterward ex.: Invert Rows/Chins @ 20sec followed by 7-8 fast reps
Tabatas, 12-16mins

Tuesday: Cardio only
Intervals, 20mins
Kenpo (teach)
BJJ class, then rolling afterward

Wednesday
Push Workout
Squats/Leg Press
Dumbbell Bench Press
Shoulder Press
Close Grip Pushups
Dips
Tabatas

Thursday: Cardio only
Intervals, 20mins
Kenpo (teach)
BJJ class, then rolling afterward

Friday
Pull Workout
Deadlift (careful now haha)
Leg Curls
Pull ups
Rows
Shoulder Raises
Tabatas

What do you think?