i'm glad to hear this
If i were you, I would start getting familiar with the "Tabata Protocol", Kettlebells (yes- kettlebells) and Burpees and there many wonderful variations (i, personally, am a big fan of the Burpee power snatch)
Joe Rogan has a circuit with kettlebells I've been interested in but my bitch ass can't afford them right now. So I've gotta stick with my barbells and dumbells for now. I'll certainly look into this tabata protocol.
''I just raised my workout weight to 60lbs for my standard routine tonight. Big fucking difference.
I was using 50lbs before, and the jump up to 60 was brutal.
I do it in a circuit:
10 swings each arm
6 alternate cleans each arm
5 clean, press, squats
4 push up then rows each arm
clean, rack, 10 squats
Then I repeat. It doesn't take very long to complete the routine, but god damn it's a hard work out, and I see big results in my grappling.
I was doing 50lbs for more reps, but I think to really up my strength I've got to move to eventually doing 3 circuits of 60, and then I'm going to move up to 70lbs.''