Tuesday, February 10, 2015

The Brand X Method

Prep
3x
200 m run
10 single leg deadlift
10 goblet squats
10 banded good mornings

Deadlift
Advanced and Intermediate
1 x 8, 1 x AMAP
Beginner
3 x 5-7

Advanced
3 rounds
3 muscle ups
5 snatches, 135/95
7 front squats, 135/95

Intermediate
3 rounds
3 muscle ups
5 snatches, 95/65
7 front squats, 96/65
-or-
3 rounds
5 C2B pull ups (minimal kip allowed, each to start from hang)
5 snatches, 95/65 (suggested weight, use weight that is safe)
7 front squats, 96/65 (suggested weight, use weight that is safe)

Beginner
3 rounds
5 C2B pull ups (assisted allowed, each to start from hang)
5 snatches, pvc-35
7 front squats, pvc-35

Advanced
3x
5 good mornings
10 back ext
15 toes to bar

intermediate and beginner
3x
10-15 supermans
10 good mornings
15 sit ups

Homework
advanced
2x
35-50 short bridge or hip raises
child’s pose
cobra/upward dog
intermediate and beginners
2x
15-25 short bridge or hip raises
child’s pose
cobra/upward dog

Mobility
downward dog
upward dog
child’s pose