Westside Fight Crew Training Saturday January 7th , 2017

Posted by Aj Dobson on

Warm Up

Bodyweight Sled Drags

    1. 4 x 60 yard return trips with bodyweight on sled going forward
    2. 2 x 60 yard return trips with bodyweight on sled going backward
    3. 2 x 60 yard return trips with bodyweight on sled going Sideways

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

6 sets of 6 reps 

Dynamic Effort Squat

12 sets of 2 reps with Cambared Bar (

50% Bar Weight and 25% Chain Weight)

Dynamic Effort Deadlift

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

 

Accessory Work (Depending On Given Weaknesses) 

    1. Decline dumbbells 3 sets of 20  
    2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
    3. Single Leg Hip/Quad machine 3 sets of 10 reps

 

Joint Integrity/PreHab/Concussion Limiting Training 

    1. Reverse Hypers 3 sets of 20
    2. "Psoas Sit Up" on med Ball 5 sets of 12
    3. Banded Hamstrings Curls 100 reps 
    4. Bamboo Bar Shoulder Complex
    5. Head and Neck Isoltaor™ (Mark Asanovich Protocol) 

 

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