Thursday, August 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
400-meter row
20 box step-ups
10 PVC good mornings

TEKKERS:
10:00
Snatch technique work 115# or less

CONDITIONING:
Advanced
50-40-30-20-10
Double-unders
25-20-15-10-5
Dumbbell hang power cleans, 35#/25#

Intermediate
30-25-20-15-10-5
Double-unders
18-15-12-9-6
Dumbbell hang power cleans, 30#-35#/20#-25#

Beginner
50-40-30-20-10
Pogos
15-12-9-6-3
Dumbbell hang power cleans, 10#-20#

ACCESSORY:
Advanced and Intermediate
Accumulate 3:00 in a hollow hold

Beginner
Accumulate 2:00 in a hollow hold

MOBILITY:
3x
2:00 each side – barbell quad smash
2:00 each side – couch stretch
1:00 – bottom of the squat