I woke up this morning and the knee felt great. Not too sore and I wasn't limping anymore, all great signs of a good recovery. I'm pretty sure it's a bad bone bruise because of where the pain is and how it would throb when I would extend or flex my knee. With that in mind I figured I should test the knee out and roll a bit. I definitely didn't go 100% but the knee felt good.
With that in mind, looking back at the week it was a really good week of training. One thing I need to focus on is my conditioning outside of jiu jitsu. I need to stop being so lazy about working out and push myself everyday.