Push day - Light / Neck & core work

Push workout / Light / Endurance

Bench press 5x 20
Shoulder press 5x 20
Front squat 5x 20

* 30 sec rest between sets, 1 min between exercises
* 100 reps per exercise, 300 reps total


Neck / Core

Neck bridge over bench 2 x 25 (IDK what to call this one, I'll research it later, basically laying flat on a bench with my neck over the end, a plate on my forehead using my neck to lift up and down)

Reverse bridge 1 x 30

Ab roll-out 2 x 25
Floor wiper 1 x 50
Bicycle crunch 1 x 50

Glute raise 2 x 50

** Good workout overrall. I really feel I'm not doing enough for my core and I should be doing a lot more. I'm going to try to structure better core workouts and focus on getting my situp/crunch reps up higher. The glute raises I've added to my neck/core workouts are for endurance to help bridges during grappling. I plan on doing weighted glute rasies one time, then non weighted high reps next time, during my workouts. Well, more than likely. Being able to push hard in that movement will pay off for grappling. Having endurance means I can keep bucking someone as well and keep prying into a escape or sweep. Pretty much the same reasons I added the neck movements in, just to transfer over better to grappling. More sport specific exercises will continue making their way into my workouts at this point in time.