Westside Fight Crew Training Thursday December 29, 2016

Aj Dobson
Thu Jan 05, 2017


Warm Up

Sleds pulls with body weight 

Main Exercise 

 1 Rep Max Bench press

 Accessory Work (Progress From Last Week) 


        1. Bent Over Rows Using V rack 10 sets of 10 reps 
        2. Single Arm Dumbbell Snatches 3 sets of 10 reps 
        3. Bandbell Isometric Holds 5 sets of 1 minute at different Joint angles 

    *All exercises superset with Hip/Ab Machine 

    (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)