Westside Fight Crew Training Tuesday December 20, 2016

by Aj Dobson on December 27, 2016

Warm Up 

  1. Reverse Hypers 3 sets of 20 reps
  2. Light Sled Drags

Main Exercise 

1 rep max - Covnetional Deadlift with weight placed upon 4 inch mat 

Accessory Work 

    1. 4 sets of 10 Reps of Weighted Box jumps (20lbs ankle weights)

Mandatory Conditioning 

War Wagon walks (400 meters)

Safety Squat Bar walks (400 meters)

Body weight sled pulls (400 meters) 

Secondary Workout

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