Monday, March 30, 2015

The Brand X Method

Prep
3x
10 m square bear crawl
10 walking toe taps
10 single leg deadlift
10 bandy side steps

Deadlift
Advanced
2 x3, 1 x AMAP
Intermediate
1 x 3, 1 x AMAP
Beginner
3 x 5

3 rounds
10 hang power cleans
200 m shuttle run
advanced
135/95
intermediate
95-115/65-85
beginner
15-45
Advanced

3x
5 good mornings
10 back ext
15 toes to bar

intermediate and beginner
3x
10-15 supermans
10 good mornings
15 sit ups

Mobility
T spine smash
upward dog

Homework
advanced
2x
35-50 short bridge or hip raises
35-50 sit ups
intermediate and beginners
2x
15-25 short bridge or hip raises
15-25 sit ups