Westside Fight Crew Training Tuesday October 11th 2016

Posted by Tom Barry on

Warm Up

Bodyweight Sled Drags

    1. 6 x 60 yard return trips with bodyweight on sled going forward
    2. 4 x 60 yard return trips with bodyweight on sled going backward
    3. 2 x 60 yard return trips with bodyweight on sled going Sideways

Main Exercise 

1 R.M. Safety Bar Squat to a box

Accessory Work (Depending On Given Weaknesses) 

  1. 4 sets of 10 Reps of Weighted Box jumps (10lbs ankle weights )
  2. Inverse Curl 4 sets of 5 with minimum to no resistance 
  3. Single Leg Hip/Quad machine 3 sets of 10 reps
  4. A.T.P. walking and grappling 
  5. Split Leg Good Mornings 3 sets of 10 reps per side

Mandatory Conditioning (20 minutes Of Work with 45 seconds break between rounds) 

Yee Systems Bodyweight workout 

 

Finish 

Reverse Hypers 3 sets of 15 reps

5 sets of 1 minute Isometric/Quasi-isometric 45 degree holds with partner 

 (Want To Learn More Check Out Our Store For All the Latest Books And Downloads On How We Train)

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2 comments


  • what is an example of a yee system bodyweight workout?

    Paul on
  • you Keep sharing, I continue to learn. Thanks guys for doing this!

    Manny Rod on

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