Westside Fight Crew Training Thursday 20th October 2016

Posted by Tom Barry

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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