Westside Barbell- The Strongest Gym In The World

Westside Fight Crew Training Tuesday 25th October 2016

Posted on October 25 2016

Warm Up (10-15minutes)

  1. Reverse Hypers 3 sets of 10
  2. "Psoas Sit Up" on med Ball 5 sets of 20
  3. 45 degree back raises 3 sets of 20 (just body weight)

Main Exercise (20 minutes)

3 rep max Good morning with safety squat bar

Accessory Work (20 Minutes) 

    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

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

    1. War wagon with 270lbs Sprint (400 meters)
    2. Treadsled Farmers Walks 5 minutes
    3. Yee Systems Bear Crawls and Crab Walks 5 minutes

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. Head and Neck Isoltaor™ (Mark Asanovich Protocol) 
        5. 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with bands

1 comment

  • paul: October 25, 2016

    anyone have a video of a psoas sit up?

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