Westside Fight Crew Training Thursday April 20, 2017

Posted by Aj Dobson on

Warm Up

Sled pulls with body weight

Main Exercise 

 Bench max w/ football bar


Accessory Work (Progress From Last Week) 

      1. Freak bar bench press 3 stes of 9 reps( 3 reps fully extended, 3 reps half extented, 3 reps 1 inch from your chest)
      2. Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
      3. Dirty 30's 
      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 Pro

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