Westside Fight Crew Training Tuesday January 31, 2017
by Aj Dobson on February 22, 2017
Warm Up
-
sled pulls with body weight
Main Exercise (20 minutes)
Conventional Deadlift on 3rd pin(Rack) max
Accessory Work (20 Minutes)
- 4 sets of 10 Reps of Weighted jumps on belt squat machine
-
Inverse Curl 3 sets of 10reps with minimum resistance
- Single Leg Hip/Quad machine 3 sets of 10 reps
- Westside hand grip machine 3 sets of 30 reps
Joint Integrity/PreHab/Concussion Limiting Training
- Lying Hamstring Curls with ankle weights 100 reps
- Hip Joint Mobility (John Quint Protocol)
- Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
- Head and Neck Isoltaor™ (Mark Asanovich Protocol)