Westside Barbell- The Strongest Gym In The World

Westside Fight Crew Training Saturday November 12th 2016

Posted on November 16 2016

Warm Up

Bodyweight Sled Drags

    1. 6 x 60 yard return trips with bodyweight plus 25lb on sled going forward
    2. 4 x 60 yard return trips with bodyweight on sled going backward
    3. 4 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

9 sets of 3 reps with straight bar (45% Bar Weight and 25% Chain Weight

Dynamic Effort Squat

12 sets of 2 reps with Safety squat Bar (50% Bar Weight and 25% Band Resistance)

Dynamic Effort Deadlift

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

 Accessory Work (Depending On Given Weaknesses) 

    1. Dumbbells 3 sets of 20 (medium intensity) Incline/Flat/Decline
    2. Standing Hamstring Curl 4 sets of 25 reps 
    3. Single Arm Rows 3 sets of 15 reps 
    4. Hack Squat Knees 4 sets of 10 reps per leg

Plyometrics 

  1. Plyo Push Ups with weight vest 4 sets of 10 reps 
  2. Kneeling 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. "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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