Monday, March 16, 2015

The Brand X Method​

Prep
3x or 8:00
1:00 bottom of the squat
Bear crawl, 10m
10 bandy side steps
15 swings
run 100 m

Deadlift
Advanced and Intermediate
1 x AMAP

Beginner
3 x 5

Prep
2x
10 bandy pull down
10 box step ups

Interval HelenAdvanced
3 rounds
400 m run
21 Russian kettlebell swings 55#/35#
12 strict pull ups
rest 3:00

Intermediate
3 rounds
400 m run
21 Russian kettlebell swings 35#/25#
8 strict pull ups
rest 3:00

Beginner
3 rounds
400 m run
15 Russian kettlebell swings 15#-25#
8 strict pull ups (assisted if necessary)
rest 3:00

Advanced and Intermediate2-3 x
10 tempo ring rows
50 flutter kicks (in hollow)

Beginner
2 x
8 tempo ring rows (eccentric)
25-35 flutter kicks (in hollow)

Mobility
forearm stretch
T spine smash