Westside Fight Crew Training Saturday December 24, 2016
Warm Up
Bodyweight Sled Drags
- 6 x 60 yard return trips with bodyweight plus 25lb on sled going forward
- 4 x 60 yard return trips with bodyweight on sled going backward
- 4 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 straight bar (45% Bar Weight and 25% Chain Weight)
Dynamic Effort Squat
12 sets of 2 reps with Safety squat Bar (50% Bar Weight and 25% Band Resistance)
Dynamic Effort Deadlift
12 sets of 2 reps Conventional (50% Bar Weight and 25% Band Tension)
Accessory Work (Depending On Given Weaknesses)
- Dumbbells 3 sets of 20 (medium intensity) Incline/Flat/Decline
- Standing Hamstring Curl 4 sets of 25 reps
- Single Arm Rows 3 sets of 15 reps
Plyometrics
- Seated jumps with ankle weights 4 sets of 10 reps
Secondary Work Out
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)