Westside Fight Crew Training Tuesday May 2, 2017

Aj Dobson
Wed May 03, 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) 

      1. 4 sets of 10 plyo swing jumps
      2. Inverse Curl 3 sets of 10reps
      3. Single Leg Hip/Quad machine 3 sets of 10 reps
      4. reverse hyper 3 sets of 10 reps

    Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds) 

      1. Farmer walks 4 return trips(400 meters)
      2. Mobile Belt squat walks 4 return trips(400 meters) 

    Joint Integrity/PreHab/Concussion Limiting Training 

          1. Lying Hamstring Curls with ankle weights 100 reps
          2. Hip Joint Mobility (John Quint Protocol) 
          3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
          4. Head and Neck Isoltaor™ (Mark Asanovich Protocol)