Saturday, January 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5x
2:00 – bottom of the squat
5 air squats
5 broad jumps
1:00 – Samson stretch

TEKKERS:
10:00
Snatch tech work, 75# or less

CONDITIONING:
3 rounds
Advanced
400-meter run
10 overhead squats, 115#/85#
20 push presses, 115#/85#

Intermediate
400-meter run
10 overhead squats, 75#-95#/55#-65#
20 push presses, 75-95#/55#-65#

Beginner
200-meter run
10 front squats, 10# dumbbells-45# barbell
10 push presses, 10# dumbbells-45# barbell

ACCESSORY:
2x
Advanced and Intermediate
30 tempo air squats (4-second eccentric/down phase w/1-second holds at top and bottom)
20 jumping squats

Beginner
15 tempo air squats (4-second eccentric/down phase w/1-second holds at top and bottom)
10 jumping squats

MOBILITY:
2x
3:00 each side – couch stretch
2:00 – foam roll, adductors