Thursday, April 27, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – Airdyne bike
2:00 – bottom of the squat
20 PVC or banded good mornings
20 walking lunges
TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
Advanced
3 rounds
300-meter run
20 thrusters, 75#/55#

Intermediate
3 rounds
300-meter run
20 thrusters, 65#/45#

Beginner
3 rounds
200-300-meter run
10-20 thrusters, 10# dumbbells-45# barbell

ACCESSORY:
Advanced
5x
20 hollow rocks
2:00 plank hold

Intermediate
5x
20 hollow rocks
2:00 plank hold

MOBILITY:
3x
2:00 each side – banded lat stretch
2:00 each side – banded pec stretch
3:00 – foam roll lats