Westside Fight Crew Training Thursday May 4, 2017

Aj Dobson
Tue Aug 01, 2017

Warm Up

Upper body Sled pulls with body weight

Main Exercise 

1 rep max bench press

 

Accessory Work 

  1. tricep pull downs w/ red band 3 sets of 100
  2. Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
  3. Dirty 30's 
  4. Dumbbell bench press 3 sets of 10 (Heavy)
  5. Hip/Ab Machine 100 reps   

(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 Pro