Westside Barbell- The Strongest Gym In The World

Westside Fight Crew Training Thursday 20th October 2016

Posted on October 22 2016

Warm Up

Yee Systems Body Weight Warm Up

Med Ball Circuit 

Main Exercise 

1 Rep Max Seated Floor Over Head press

Accessory Work (Depending On Given Weaknesses) 

    1. Dumbbells 3 sets of 10 reps (Heavy)
    2. Tricep Extensions 
    3. Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
    4. Rear Delt Flies 3 sets of 20 reps 
    5. Single Arm Dumbbell Rows 3 sets of 10 (Heavy)

Joint Integrity/PreHab/Concussion Limiting Training 

    1. Bamboo bar Shoulder press 4 sets of 25 reps
    2. 100 Banded Tricep Extensions/100 banded Face Pulls/
    3. Seated War Wagon Shrugs 5 sets of 20
    4. Head and Neck Isoltaor™ (Mark Asanovich Protocol) 
    5. Hip/Ab Machine 100 reps 

Upper Body Dynamic Endurance Work

  1. Bamboo Bar Static Holds Build up to 5 minutes 
  2. Med Ball Endurance throws (400 meters)
  3. Upper Body Sled Rows And Grapples (400 meters)




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