Westside Fight Crew Training Saturday December 10, 2016
Warm Up
Bodyweight Sled Drags
- 4 x 60 yard return trips with bodyweight on sled going forward
- 2 x 60 yard return trips with bodyweight on sled going backward
- 2 x 60 yard return trips with bodyweight on sled going Sideways
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 (
50% 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)
- Decline dumbbells 3 sets of 20 (medium intensity)
- Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
- Pull ups 3 sets of 15 reps
- Single Leg Hip/Quad machine 3 sets of 10 reps
Plyometrics
- Single Leg Bounding 30 yards
- Kneeling Box Jumps to a predetermined height (40 Jumps total)
- Med Ball Drops with Reversal against Bands
- Plyo Push Ups 4 sets of 10 reps
Joint Integrity/PreHab/Concussion Limiting Training
- Reverse Hypers 3 sets of 20
- "Psoas Sit Up" on med Ball 5 sets of 12
- Banded Hamstrings Curls 100 reps
- Bamboo Bar Shoulder Complex
- Head and Neck Isoltaor™ (Mark Asanovich Protocol)