Tuesday, October 6, 2015

A Brand X Method™ Adult Workout

PREP:
3x
200-meter run
10 single-leg deadlifts
10 goblet squats
10 banded good mornings

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 8, 1 x AMAP

Beginner
3 x 5-7
WORKOUT:
Advanced
3 rounds
3 muscle-ups
5 snatches, 135/95
7 front squats, 135/95

Intermediate
3 rounds
3 muscle-ups
5 snatches, 95/65
7 front squats, 96/65
-or-
3 rounds
5 chest-to-bar pull-ups (minimal kip allowed, each to start from hang)
5 snatches, 95/65 (suggested weight, use weight that is safe)
7 front squats, 95/65 (suggested weight, use weight that is safe)

Beginner
3 rounds
5 chest-to-bar pull-ups (assisted allowed, each to start from hang)
5 hang power snatches, PVC-35
7 front squats, PVC-35

ACCESSORY:
Advanced
3x
5 good mornings
10 back extensions
15 toes-to-bar

Intermediate and Beginner
3x
10-15 supermans
10 good mornings
15 sit-ups

MOBILITY:
Downward dog
Upward dog
Child’s pose

HOMEWORK:
Advanced
2x
35-50 short bridge or hip raises
Child’s pose
Cobra/upward dog

Intermediate and Beginner
2x
15-25 short bridge or hip raises
Child’s pose
Cobra/upward dog

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