Westside Fight Crew Training Thursday December 1st 2016

Posted by Guy Ferrelli on

Warm Up (10-15minutes)

  1. Reverse Hypers 3 sets of 10
  2. Upper body sleds

Main Exercise (20 minutes)

Bamboo bar bench 3 sets of 20

Dumbbell Bench press 3 sets 20

Dirty 30's (4 sets)

  • 10 skull crushers
  • 10 pullovers
  • 10 presses

 

Accessory Work (20 Minutes) 

    1. 4 sets of 10 Reps of Weighted  seated Box jumps (20lbs ankle weights)
    2. Inverse Curl 3 sets of 10reps with minimum resistance 
    3. Single Leg Hip/Quad machine 3 sets of 10 reps

Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds) 

    1. Belt squat walks 3 rounds of 5 minutes with body weight 

Joint Integrity/PreHab/Concussion Limiting Training 

        1. Lying Hamstring Curls with ankle weights 100 reps
        2. Hip Joint Mobility (John Quint Protocol) 
        3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
        4. 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with bands

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