Monday, March 28, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps
10 box step-ups
10 bandy good mornings

STRENGTH:
EMOM for 5:00
3 hang power cleans + 3 perfect hang squat cleans
Rest 2:00
EMOM for 5:00
Increase weight 5-10 pounds
2 hang power cleans + 2 perfect hang squat cleans
Rest 2:00
EMOM for 5:00
Increase weight 5-10 pounds
1 hang power clean + 1 perfect hang squat clean

ACCESSORY:
Advanced and Intermediate
2x-3x
50-meter overhead carry
Max L-sit
1:00 flutter kicks

Beginner
50-meter overhead carry
2x
Max L-sit or progression
20-30 flutter kicks

MOBILITY:
T-spine smash
Pigeon
Couch stretch