Westside Fight Crew Training Tuesday December 13, 2016

Posted by Aj Dobson on

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 (20lbs 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) 

 

3 rounds of 5 minutes Belt Squat walks  

Med Ball Circuit 

Yee Systems Bear Crawls and Crab Walks 

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