Tuesday, May 5, 2015 – The Brand X Method

Tuesday, May 5, 2015

5
May

Tuesday, May 5, 2015

The Brand X Method​

Prep
3x
10 pvc dislocates
10 bandy press
10 power ball
10 m bear crawl fwd and back

Press
Advanced and Intermediate
1 x 10, 1 x AMAP
Beginner
3 x 10
**advanced drop push ups between sets

NFT
Advanced5 rds
3 push press, heavy (may use rack)
1:00 prowler sprint

Intermediate
5 rds
3 push press, heavy
1:00 prowler sprint

Beginner
5 rds
6 push press, work on perfect movement
1:00 prowler sprint

Advanced
3-4x
30 second scapular retraction hold
10-20 close tempo push ups (eccentric)

Intermediate
2-3x
30 second scapular retraction hold
10-20 close tempo push ups (eccentric)

Beginner
10-15 second scapular retraction hold
10-20 tempo push ups (eccentric)

Mobility
Downward dog
Upward dog
Child’s poseDSC_0165

Photo Credit: Danell Marks Photography​

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