Westside Barbell- The Strongest Gym In The World

Westside Fight Crew Training Tuesday 18th October 2016

Posted on October 22 2016

Warm Up

Bodyweight Sled Drags

    1. 8 x 60 yard return trips with bodyweight on sled going forward
    2. 6 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 Exercise 

Pin 3 deadlift against 3 sets of mini bands (6 bands in total) 

Accessory Work (Depending On Given Weaknesses) 

    1. 4 sets of 10 Reps of Weighted Box jumps (15lbs ankle weights)
    2. Inverse Curl 3 sets of 10reps with minimum resistance 
    3. Single Leg Hip/Quad machine 3 sets of 10 reps
    4. 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with bands

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. Sternum Shrugs with Saftey Squat Bar
    4. Head and Neck Isoltaor™ (Mark Asanovich Protocol) 

Mandatory Conditioning (25 minutes Of Work with 60 seconds break between rounds) 

Zercher Carry With sled (400 meters)

Athletic Training Platform Wrestle (Last man Standing) 

Treadsled Tabata Sprints 

Med Ball Circuit 

Yee Systems Bear Crawls and Crab Walks 

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