Westside Fight Crew Training Tuesday 27th September 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 (15-20 minutes)

3 Rep Max Split Stance Good Morning (3 Reps Per Leg)

Accessory Work (Depending On Given Weaknesses) (25minutes)

  1. Arched Back Good Mornings 3 sets of 10 reps
  2. Heavy War Wagon Shrugs 3 sets of 10 reps
  3. Single Arm Bent Over Row 3 sets of 8
  4. Inverse Curl 3 sets of 10 - (Reducing Weight Each Set)

Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds) (18 Minutes)

  1. Athletic Performance Platform Walking With Med Ball For 5 minutes 
  2. Seated Box Jumps 4 sets of 10 with wheelbarrow sprints between sets(60 Yard Return Sprints)
  3. Saftey Squat Bar Walk 400 meters

Finish (10-15 minutes)

Reverse Hypers 3 sets of 15 reps

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

(Max Training Time 78 minutes)

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    1 comment


    • what are 1 minute Isometric/Quasi-isometric 45 degree holds with partner

      Sean Doenias on

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