Westside Barbell- The Strongest Gym In The World

Westside Fight Crew Training Tuesday November 8th 2016

Posted on November 16 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 - Covnetional Deadlift Standing on a 4 inch matt

Accessory Work 

    1. 4 sets of 10 Reps of Weighted Box jumps (20lbs ankle weights)
    2. Inverse Curl 3 sets of 10reps with minimum resistance 
    3. Single Leg Hip/Quad machine 3 sets of 10 reps
    4. Heavy Sled drags 6 rips of 60 yards

Mandatory Conditioning 

    1. A.T.P Walks
    2. Treadsled Farmers Walks 5 minutes
    3. Yee Systems Bear Crawls and Crab Walks 5 minutes
    4. Walking Good Mornings With Saftey squat Bar 5 minutes 

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

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