Westside Fight Crew Training Saturday 26th November 2016

Guy Ferrelli
Wed Dec 21, 2016

Warm Up

Upper body Sled drags

Main Exercises

All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its NEVER based off a hypothetical number. 

Dynamic Effort Bench

9 sets of 3 reps with Arch Bar (45% Bar Weight and 25% Band Tension

Dynamic Effort Squat

12 sets of 2 reps with Cambared Bar (

60% Bar Weight and 25% Chain Weight)

Dynamic Effort Deadlift

12 sets of 2 reps Sumo (50% Bar Weight and 25% Band Tension)

 Accessory Work (Depending On Given Weaknesses) 

    1. Shoulder press with dumb bells 3 sets of 20 (medium intensity) 
    2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
    3. Hip/Quad machine 3 sets of 10 reps

Plyometrics 

  1. Seated box jumps with ankle weights 4 sets of 10 reps 

Secondary Work Out

Joint Integrity/PreHab/Concussion Limiting Training 

    1. Reverse Hypers 3 sets of 20
    2. Banded Hamstrings Curls 100 reps 
    3. Head and Neck Isoltaor™ (Mark Asanovich Protocol)