82,8 Gym - legs

• Starting with 5 minute bicycle warm up
• Deep front squats (40kgx10, 45x10,50x10 and 45x10)
• Wide Box squats (55kgx8 x3)
• Alternating lunges (25x10, 25x6,30x4,25x6,20x8)
• Claves single leg eccentric (80kgx4x3)

I tested how it feels to bench press a 20 kg bar. It was not easy. Push up and pull ups are impossible due to shoulder injury. BUT I just have to start to work my arms and shoulders too. Little by little - it's been over one month from the injury so it should be ok to start to stress my shoulder. (And listen if it can take it...)

I'll try to find some BJJ rolling on open guard defence - actual competition footage. Could not link any footage, but it looks like almost every match has an open guard situation. So it's very important to know how to scrample so that you end up in a favorable position.