Westside Fight Crew Training Thursday October 6th 2016

Tom Barry
Fri Oct 07, 2016

Warm Up

Sled Drags and Med Ball throws 

    1. 6 x 60 yard return trips with Half Bodyweight on sled Using Upper Body
    2. 6 x 60 Med Ball Throw Warm Up

Main Exercise (15-20 minutes)

Testing day

1 RM Bench Press

1 R.M. Med Ball Throw L/R Hand for Distance (10lbs Med Ball)

Accessory Work (Depending On Given Weaknesses) 

Progressing in weight from Last Week 

  • Tricep Roll Backs  3 sets of 10 reps
  • Heavy War Wagon Shrugs 3 sets of 10 reps
  • Single Arm Bent Over Row 3 sets of 10
  • 4 sets of 25 reps of Bamboo Bar (Changing grips each set)
  • 4 sets of 25 reps Shoulder presses with Bamboo bar

Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds) 

Yee System Body Weight Workout

Finish Joint Work and AB's

300 Band Extensions  

200 Banded Face Pulls (100 per hand)

100 Indian Club Rotations 

5 Minutes Of Partner Ab Exercises 

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