Westside Fight Crew Training Thursday November 10th 2016

Tom Barry
Wed Nov 16, 2016

Warm Up

Upper Body Sleds and Med Ball Throws 

Main Exercise 

 1 Rep Max Seated Over Head Press

 Accessory Work (Progress From Last Week) 

      1. Seated Shoulder Press 3 sets of 12 reps
      2. Bent Over Rows Using V rack 10 sets of 10 reps 
      3. Single Arm Dumbbell Snatches 3 sets of 10 reps 
      4. 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)