Westside Fight Crew Training Thursday 24th November 2016

Posted by Guy Ferrelli

Warm Up

Upper body Sleds

Main Exercise 

Freak Bar Bench Press 3 sets of 9 reps (work up each set)


Accessory Work (Progress From Last Week) 

      1. Dumbbells 3 sets of 10 reps (Heavy)
      2. Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
      3. Rear Delt Flies 3 sets of 20 reps 
      4. Single Arm Dumbbell Rows 3 sets of 10 (Heavy)
      5. Hip/Ab Machine 100 reps   

(Secondary Work Out)

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) 

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