Westside Fight Crew Training Saturday December 3, 20016

Posted by Aj Dobson on

Warm Up

 Upper body Sled Pulls 8-10 x 60 yard return trips with body weight 

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 conventional (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. Single Leg Hip/Quad machine 3 sets of 10 reps
    4. Hip abdominal developer 3 sets of 10 reps

Plyometrics 

Box jumps with ankle weights 4 sets of 10 reps 

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