Westside Fight Crew Training Thursday 29th September 2016

Posted by Tom Barry

Warm Up

Sled Drags and Med Ball throws 

      1. 6 x 60 yard return trips with Half Bodyweight on sled Using Upper Body
      2. 6 x 60 Med Ball Throw Warm Up
      3. Static Neck Sled Pulls 3x 60 yards Forward/ 3 x 60 yards backward/ 3 x 60 yard sidewards

Main Exercise

1 Rep Max Push Up Chains followed by max set of bodyweight reps as a down set

Accessory Work (Depending On Given Weaknesses) 

  • Tricep Roll Backs  3 sets of 10 reps
  • Single Arm Bent Over Row 3 sets of 10reps 
  • A.T.P Heavy Rows 3 sets of 8reps
  • 4 sets of 25 reps of Bamboo Bar (Changing grips each set)
  • 4 sets of 25 reps Shoulder presses with Bamboo bar

Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds) 

  1. Heavy Upper Body Sled Variations  2 x 5 minutes 
  2. WAR Wagon 400 meter walks around the building 
  3. Heavy Med Ball Drills 1 x 5 minutes 

Finish Joint Work and AB's

300 Band Extensions  

200 Banded Face Pulls (100 per hand)

100 Indian Club Rotations 

5 sets of 1 minute Isometric/Quasi-isometric 45 degree holds and rows with a bandbell bar for abs.

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1 comment

  • What is an atp row?

    Paul on

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