Westside Fight Crew Training Thursday March 2, 2017

by Aj Dobson on March 09, 2017

Warm Up

Boxing Pad work (10-15 min)

Main Exercise 

9 sets of 3 reps bench press (wide grip, reg grip, close grip)work up each set

Bamboo bar bench press 5 sets of 20

Skull crushers 3 sets of 10 


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 Pro
1 comment
by Jason Mensinger on March 17, 2017

How are you working up on the bench press with this routine? I am assuming this is not dynamic effort regimen, given this is a different day.