Ok usually on wednesdays I would do your typical pressing motions. Some kind of bench press, then a couple variants, probably an assistant lift. Problem is with grappling I can't see any use for a normal grip bench press anymore. I thought that maybe focusing on a close grip bench would be good since there is use for that kind of press. However, I have always had some bad problems with close grip benching. (Mostly lower bicep and tricep near the elbow) So I am tired of it. I figure I can get just as good power from say overhead presses and like exercises. (Which I already do) However, I am looking for interesting exercises to take up Wednesday. Preferably grappling helping exercises that emphasize power/strength. Kind of like a strong man day (Copied that from Urban) So far last night I did: Farmers Walk Bag lift and walk (150 pound "sand bag" which I am for sure going to bump up to 200 this weekend) -This lift is sort of a stone lift but with a bag (well actually a bunch of trash bags) full of sand "blobs" And for fun I put the bag on my chest and attempted 3 sets of 10 crunches and did 3 sets of ten of mimicing the bump motion. (bumping someone in full mount) And ideas?