Westside Fight Crew Training Tuesday November 15th 2016
Warm Up
- Reverse Hypers 3 sets of 20 reps
- "Psoas Sit Up" on med Ball 4 sets of 25 reps
- Light Sled Drags
Main Exercise
1 rep max - Covnetional Deadlift with weight placed upon 4 inch matt
Accessory Work
- 4 sets of 10 Reps of Weighted Box jumps (20lbs ankle weights)
Mandatory Conditioning
The Westside Walk
(1x 400 meter Lap Of Each Exercise with 45 seconds break between each lap)
- Lap 1 Walk wihile pulling a Sled With 90lb pushing a Warwagon with 180lb with a Safety Squat bar with 135lb placed on your shoulders and wearing 10lb ankle weights.
- Lap 2 Push a Warwagon with 180lb on it with a Safety Squat bar with 135lb on your shoulders and 10lb ankle weights
- Lap 3 Walk with Saftey Squat bar with 135lb and 10lb ankle weights
- Lap 4 Heels to ass and high knees while walking with 10lbs ankle weights
Secondary Workout
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)
- 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with bands