Wednesday, April 8, 2015

The Brand X Method

Prep
3x
10 arm circles fwd and back
10 arm swings frt to back
10 bandy press
10 m bear crawl fwd and back

Press
Advanced ** and intermediate
1 x 3, 1 x AMAP
Beginner
3 x 5-8

**advanced drop push ups between sets

Toes to Bar Annie

Advanced
50-40-30-20-10
Double unders
25-20-15-10-5
Toes to bar

Intermediate
50-40-30-20-10
Double unders
15-12-9-6-3
Toes to bar

Beginner
25-20-15-10-5
Double unders or pogos
10-8-6-4-2
Toes to bar or best effort

Advanced
Partition anyway
30 tempo pull ups
50 tempo push ups

Intermediate
Partition anyway
20 tempo pull ups
35 tempo push ups

Beginner
Partition anyway
15 assisted pull ups (eccentric tempo)
25 tempo push ups (eccentric tempo)

Mobility
calf stretch
upward dog
shoulder distraction
tricep stretch