83,9 kickdrill/stretch - legs

Slow roll did not work yesterday and today my shoulder hurts. I will skip few BJJ classes and next class will be next weeks wednesday. (I'll go to Oslo/Norway for the weekend so it's a good time to take a break.)

When I cannot work my arms, I can focus on my legs:-)
In the morning I will do my Paul - windmill - Bill - Heavy bag tabata - stretching routine and at 18.00 I'll go to the gym and do Workout C (legs):

Warm up 5 minutes bicycle.
Squat. Parallel 60x10, 70x6, 80x4, 80x6, 70x8.
Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8

Three sets are done rotating with out breaks:
Hip abductors 80x10x3
Hamstrings 50x10x3
Leg extention70x10x3

How to continue learning BJJ during a training break

1) I am going throu concepts: control, balance, relax, leverage, space and timing. Maybe I can find more material about concepts and build some ideas of my own. (One rule or factor has occured all ready. It's your knees and partners knees. You want your knees/heels to be outside your partner and allways wrab atleast one of your opponents legs.Here is one link to concepts. I seriously think that I should try to figure out my own guidelines or concepts for different positions. Kind of what am I trying to do... and how.
2) Watch rolling on youtube?
3) Watch instructions on youtube...on same techniques that have allready been taught at class - but to remember them (like mental training:-). Fill out the game blueprint
4) Watch something new from Gracie university?

How to enhance physical training

My process based plan is not quite working because I cannot work my upper body. Good thing is that my lower body need more exercise. Also my anaerobic ability is not what I would want it to be. I can't really work it at home, because I'd need to do so intensive moves that it would affect my shoulder even thou it would be jumping or squats.
Maybe I can use this time to plan a new program or integrate new elements to current approach. I've been wanting to add "insanity" to my calender. I have the dvd's and p90x. I'll probably take individual workouts. It would be to much to do insanity program, my gym routines and BJJ classes.