After the competition I have decided to do specific drills for BJJ. I did 3 sets of the following:
Pull ups using gi collar x 5 (grip slipping!)
Side to side push ups on medicine ball x 10
Kettlebell thrusts using hips forward x 10 each hand
25 kg medicine ball hold with level change and tackle shoot x 10
Same medicine ball around head to strengthen shoulder girdle x 10 each way
An easy start but I felt very pumped after it.
I should add neck strengthening to this.