Thursday, February 22, 2018

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 hold
300-meter run

STRENGTH:
Deadlift

CONDITIONING:
Advanced
21-15-9
Front squats, 95#/65#
Sumo deadlift high-pull, 95#/65#
200-meter run between each round

Intermediate
21-15-9 or 15-12-9
Front squats, 75#/55#
Sumo deadlift high-pull, 75#/55#
200-meter run between each round

Beginner
15-12-9 or 12-9-6
Front squats, 10# dumbbells-45# barbell
Hanging high-pull, 10# dumbbell-45# barbell
100-200-meter run between each round

-then-

2 x 3:00
Max double-unders, double-under practice, or pogos
Rest 1:00

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