Westside Fight Crew Training Tuesday May 2, 2017
Warm Up (10-15minutes)
Sled pulls- 6 return trips (60 yards)
Main Exercise (20 minutes)
Sumo Dead lift 1rep max
Accessory Work (20 Minutes)
- 4 sets of 10 plyo swing jumps
- Inverse Curl 3 sets of 10reps
- 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)
- Farmer walks 4 return trips(400 meters)
- Mobile Belt squat walks 4 return trips(400 meters)
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)