Thursday, August 10, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 good mornings, 45# or less
10 front squats, 45# or less
1:00 – bottom of the squat
300-meter run

CONDITIONING:
Advanced
21-15-9
Front squat, 95#/65#
Sumo deadlift high-pull, 95#/65#

Intermediate
21-15-9
Front squat, 75#/55#
Sumo deadlift high-pull, 75#/55#

Beginner
15-12-9 or 12-9-6
Front squat, 10# dumbbells-45# barbell
Sumo deadlift high-pull, 12kg kettlebell-45# barbell

-then-

2 x 3:00
Max double-unders
Rest 1:00

MOBILITY:
4x
1:00 – cobra pose
1:00 – banded hamstring stretch
1:00 – barbell quad smash