Friday, March 13, 2014

The Brand X Method

Prep

3x or 8:00
1:00 bottom of squat
1:00 pigeon ea. side
10 cossacks
10 box step ups

Front squat
Advanced and Intermediate
1 x 5, 1 x AMAP

Beginner
3 x 5

3 rounds
15 box jumps
9 front squats
9 burpees

Advanced – 135/95
Intermediate – 95/65
Beginner – 15-35#

Advanced
3x
10 weighted walking lunges (5 ea)15 toes to bar
15 back ext

Intermediate
3x
10 weighted walking lunges (5 ea)10 toes to bar
10 back ext

Beginner
3x
10 walking lunges (5 ea)6-10 toes to bar
10 banded good mornings

Mobility
Pigeon
Couch stretch
T spine smash