Westside Fight Crew Training Thursday 27th October 2016
Upper Body Sleds
1-3 rep max Heavy Push Ups on bar placed on the bottom of power rack. Work Up by adding a set of chain per set.
When finished execute 1 max reps sets with body weight and try break previous record.
Accessory Work (Progress From Last Week)
- Dumbbells 3 sets of 10 reps (Heavy)
- Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
- Rear Delt Flies 3 sets of 20 reps
- 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 Protocol)