Westside Fight Crew Training Tuesday December 6, 2016

by Aj Dobson on December 27, 2016

Warm Up (10-15minutes)

  1. sled pulls with body weight 

Main Exercise (20 minutes)

3 sets of 10 reps Good morning with safety squat bar

conventional Deadlift max

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. Safety squat bar walks body weight (400 meters)

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)