Tuesday, March 28, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 walking lunges
20 Spider-Man lunges
200-meter run

TEKKERS:
10:00
Snatch technique work using 115# or less

CONDITIONING:
Advanced and Intermediate
2 x AMRAP in 7:00, rest 2:00 in between
10 power snatches, 65#/45#
20 double-unders
30 front squats

Beginner
2 x AMRAP in 7:00, rest 2:00 in between
10 hang power snatches, PVC-35#
10-15 pogos
10-20 front squats, 10# dumbbells-35# barbell

ACCESSORY:
2x
Advanced
50 dumbbell side bends each side
25 leg lifts on p-bars

Intermediate
30 dumbbell side bends each side
20 leg lifts on p-bars

Beginner
10-20 dumbbell side bends each side
10 leg lifts on p-bars or 20 leg lifts on floor

MOBILITY:
3x
1:00 each side – couch stretch
1:00 – barbell smash quads
1:00 each side – banded Samson stretch