Westside Fight Crew Training Thursday November 3rd 2016
Warm Up
Upper Body Sleds and Med Ball Throws
Main Exercise
1 Rep Max Floor press with Bow Bar
Accessory Work (Progress From Last Week)
- Seated Shoulder Press 3 sets of 12 reps
- Bent Over Rows Using V rack 10 sets of 10 reps
- Single Arm Dumbbell Snatches 3 sets of 10 reps
- Bandbell Isometric Holds 5 sets of 1 minute at different Joint angles
*All exercises supersets with 45 degree hyper Iso Holds
(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 Protocol)