Cuestion about planning a workout schedule

[Mauro Muraca]

First of all i'd to introduce myself. My name is Mauro and I'm from Argentina.
I've trained weightlifting and rugby untill 2009 and now i'd like to start with the workouts that are in this page. However, i can only train 2 or 3 days per week, because of my working schedules and also cause i've been taking up BJJ classes and don´t want to skip them.

So, I appeal to you guys to tell me how can I do the web page's workout (or another workout that you suggest) only training 3 days per week?.

Overall my cardio is good. My strenght is good.


The last time i tested my strenght (around december), my PR's were:

Bench: 120kg
Squat 135kg
Deadlift 130kg
Clean: 100kg


I hope you can help me with this.

P.S: I excuse myself for my poor english, if you did not understad something, please tell me and i'll try to explain it better :D

[Mauro Muraca]

Thanks Ewald, i'll take this into consideration as soon as my schedule is clear.

I just want to do something that can complement BJJ training, i don't want to do 4x15 on every excercise anymore (the "coaches" at my gym only recommend you that lol) I want to do something functional without spending 3 hours at the gym.

Regarding past injuries, I can't think of none of them that could be a problem right know.