Westside Fight Crew Training Thursday February 9 , 2017
Warm Up
Boxing Pad work (10-15 min)
Main Exercise
Upper body sled pulls with body weight 3 rounds of 5 minutes
9 sets of 3 reps bench press (wide grip, reg grip, close grip)work up each set.
dips 3 sets of 15-20 reps
Bamboo bar bench press 5 sets of 20
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