Westside Fight Crew Training Tuesday Janurary 3, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes)

  1. Reverse Hypers 3 sets of 10
  2. sled pulls w/ body weight

Main Exercise (20 minutes)

Deadlift off 2 inch mat Max

Belt squat walks (3 sets of 5 minutes)

Tread sled sprints (3 sets of 5 minutes)

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

 

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) 

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1 comment


  • How would tred sled sprints go. In terms of work/rest ratio?

    Paul on

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