Westside Fight Crew Training Thursday November 17th 2016

Posted by Guy Ferrelli on

Warm Up

Upper Body Sleds 

Main Exercise 

1 rep max Bench press



Accessory Work (Progress From Last Week) 

      1. Skull crushers 3 sets of 10
      2. Bent Over Rows Using V rack 3 sets of 10 reps 
      3. Dumbbell Bench press 3 sets of 10 reps 
      4. Bandbell Isometric Holds 5 sets of 1 minute at different Joint angles 


(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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