Tuesday, May 22, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 barbell quad smash
1:00 couch stretch each side
10 blocked squats
10 walking lunges

STRENGTH:
Back squat

CONDITIONING:
AMRAP in 12:00
3 Romanian deadlifts
1 power clean
3 front squats

Advanced – 225#/155#
Intermediate – 135#-185#/95#-135#
Beginner – 10# dumbbells-85# barbell (perform hang power clean)

-then-

Advanced and Intermediate
4 x 10-20-30-40-meter Gasser sprints
Rest 2:00-3:00 between sprint sets

Beginner
3 x 10-20-30-40-meter Gasser sprints
Rest 2:00-3:00 between sprint sets

ACCESSORY:
Advanced
5x
10 hollow rocks
25 flutter kicks each leg

Intermediate
4x
10 hollow rocks
25 flutter kicks each leg

Beginner
3x
10 hollow rocks
25 flutter kicks each leg

MOBILITY:
3x
1:00 foam roll back
2:00 banded lat stretch each side
2:00 banded pec stretch each side
1:00 lacrosse ball in shoulders