Westside Fight Crew Training Thursday April 13, 2017
Warm Up
Boxing Pad work (10-15 min)/ sled pulls with body weight
Main Exercise
Bench max w/ black bands
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 Pro