Westside Fight Crew Training Thursday December 8, 2016

Posted by Aj Dobson on

Warm Up

Upper Body Sleds 

Main Exercise 

 1 Rep Max Bench press

3 sets of 20 Bamboo Bar bench press

 

 

Accessory Work (Progress From Last Week) 

      1. Seated Shoulder Press 3 sets of 12 reps
      2. Bent Over Rows Using V rack 10 sets of 10 reps 
      3. Single Arm Dumbbell Snatches 3 sets of 10 reps 
      4. Bandbell Isometric Holds 5 sets of 1 minute at different Joint angles 

*All exercises supersets with 45 degree hyper Iso Holds 

(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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