Westside Fight Crew Training Thursday 29th September 2016
Warm Up
Sled Drags and Med Ball throws
- 6 x 60 yard return trips with Half Bodyweight on sled Using Upper Body
- 6 x 60 Med Ball Throw Warm Up
- Static Neck Sled Pulls 3x 60 yards Forward/ 3 x 60 yards backward/ 3 x 60 yard sidewards
Main Exercise
1 Rep Max Push Up Chains followed by max set of bodyweight reps as a down set
Accessory Work (Depending On Given Weaknesses)
- Tricep Roll Backs 3 sets of 10 reps
- Single Arm Bent Over Row 3 sets of 10reps
- A.T.P Heavy Rows 3 sets of 8reps
- 4 sets of 25 reps of Bamboo Bar (Changing grips each set)
- 4 sets of 25 reps Shoulder presses with Bamboo bar
Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds)
- Heavy Upper Body Sled Variations 2 x 5 minutes
- WAR Wagon 400 meter walks around the building
- Heavy Med Ball Drills 1 x 5 minutes
Finish Joint Work and AB's
300 Band Extensions
200 Banded Face Pulls (100 per hand)
100 Indian Club Rotations
5 sets of 1 minute Isometric/Quasi-isometric 45 degree holds and rows with a bandbell bar for abs.