Westside Fight Crew Training Tuesday March 7, 2017
Warm Up (10-15minutes)
- sled pulls with body weight
Main Exercise (20 minutes)
Conventional Deadlift on 4 inch mat- max
Accessory Work (20 Minutes)
- 4 sets of 10 Reps of box squats on belt squat machine
- Inverse Curl 3 sets of 10reps with minimum resistance
- Single Leg Hip/Quad machine 3 sets of 10 reps
- reverse hyper 3 sets of 10 reps
Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds)
- War wagon with 270lbs Sprint (400 meters)
- Safety squat bar walks body weight (400 meters)
- Belt squat walks (3 rounds of 5 minutes)
Joint Integrity/PreHab/Concussion Limiting Training
- Lying Hamstring Curls with ankle weights 100 reps
- Hip Joint Mobility (John Quint Protocol)
- Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
- Head and Neck Isoltaor™ (Mark Asanovich Protocol)