Tuesday, October 27, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 each side shoulder distraction
10-meter bear crawl square
10 light alternating dumbbell presses w/2-3-second hold at top

STRENGTH:
Press
Advanced and Intermediate
1 x 5, 1 x AMAP

Beginner
2 x 8-10

CONDITIONING:
Advanced
2 rounds
3 push presses, body weight
30 double-unders
Rest 2:00, repeat

Intermediate
2 rounds
3 push presses, 3/4 body weight
30 double-unders
Rest 2:00, repeat

Beginners
3 rounds
6 push presses, 25#-1/3 body weight (mechanics determine load)
30 double-unders or 20 tuck jumps

ACCESSORY:
3x
10 ring rows
10 bandy pull-aparts

Advanced 
100 bandy triceps push-downs

Intermediate
75 bandy triceps push-downs

Beginner
35-50 bandy triceps push-downs

MOBILITY:
Shoulder distraction 
Triceps stretch