Westside Barbell- The Strongest Gym In The World

Westside Fight Crew Training Tuesday November 1st

Posted on November 03 2016

Warm Up 

  1. Reverse Hypers 3 sets of 10
  2. "Psoas Sit Up" on med Ball 5 sets of 20
  3. 45 degree back raises 3 sets of 20 (just body weight)

Main Exercise 

1 Rep Max Zercher Lift from Pin 7

Accessory Work 

*All Exercises Superstted with Hip/Ab Machine for 20 reps

    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
    4. Single Leg Reverse Hypers 3 sets of 20 reps 

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) 

1 comment

  • Jacob: November 14, 2016

    Do you all still post fight crew workouts

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