Westside Fight Crew Training Saturday 26th November 2016

Posted by Guy Ferrelli on

Warm Up

Upper body Sled drags

Main Exercises

All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its NEVER based off a hypothetical number. 

Dynamic Effort Bench

9 sets of 3 reps with Arch Bar (45% Bar Weight and 25% Band Tension

Dynamic Effort Squat

12 sets of 2 reps with Cambared Bar (

60% Bar Weight and 25% Chain Weight)

Dynamic Effort Deadlift

12 sets of 2 reps Sumo (50% Bar Weight and 25% Band Tension)

 Accessory Work (Depending On Given Weaknesses) 

    1. Shoulder press with dumb bells 3 sets of 20 (medium intensity) 
    2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
    3. Hip/Quad machine 3 sets of 10 reps

Plyometrics 

  1. Seated box jumps with ankle weights 4 sets of 10 reps 

Secondary Work Out

Joint Integrity/PreHab/Concussion Limiting Training 

    1. Reverse Hypers 3 sets of 20
    2. Banded Hamstrings Curls 100 reps 
    3. Head and Neck Isoltaor™ (Mark Asanovich Protocol) 

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