Thursday, January 11, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 tempo squats (3-second eccentric/down phase w/1-second holds at top and bottom)
10 duck walk steps
1:00 bottom of the squat
1:00 each side couch stretch

STRENGTH:
Deadlift

TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
Advanced
3 rounds
5 deadlifts, 255#/175#
10 dumbbell hang power cleans, 40#/30#
30 ring rows

Intermediate
3 rounds
5 deadlifts, 205#-225#/135#-155#
10 dumbbell hang power cleans, 30#/20#
20-30 ring rows

Beginner
3 rounds
10 deadlifts, 24kg kettlebell-95# barbell
10 dumbbell hang power cleans, 10#-20#
10-20 ring rows

ACCESSORY:
Advanced
3x
10 seated dumbbell box jumps
10 medicine ball toss GHD sit-ups

Intermediate
3x
10 seated box jumps
10 GHD sit-ups

Beginner
3x
10 seated box jumps
20 sit-ups

MOBILITY:
3x
2:00 each side banded lat stretch
1:00 lacrosse ball in traps
1:00 lacrosse ball in lats