Westside Fight Crew Training Thursday April 27, 2017
by Aj Dobson on May 01, 2017
Warm Up
Sled pulls with body weight
Main Exercise
Heavy Bamboo bar Bench 5 sets of 20
Accessory Work (Progress From Last Week)
- Freak bar bench press 3 stes of 9 reps( 3 reps fully extended, 3 reps half extented, 3 reps 1 inch from your chest)
- Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
- Dirty 30's
- Single Arm Dumbbell Rows 3 sets of 10 (Heavy)
- Hip/Ab Machine 100 reps
(Secondary Work Out)
Joint Integrity/PreHab/Concussion Limiting Training
- Bamboo bar Shoulder press 4 sets of 25 reps
- 100 Banded Tricep Extensions/100 banded Face Pulls/
- Seated War Wagon Shrugs 5 sets of 20
- Head and Neck Isoltaor™ (Mark Asanovich Pro
