Wednesday, April 27, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy presses
10-meter bear crawl, forward and backward

STRENGTH:
Split jerk
15:00
Work on perfect foot position; only increase weight if reps are perfect.

CONDITIONING:
AMRAP in 10:00
30 double-unders
15 push press

Advanced 95#/65#
Intermediate 65#/55#
Beginner 15#-35#

ACCESSORY:
Advanced
3x
5 weighted pull-ups
10 dumbbell rows (heavy)
25 bandy or light barbell good mornings

Intermediate and Beginner
2x-3x
5-10 strict pull-ups
10 ring rows
10-15 bandy or PVC good mornings

MOBILITY:
Shoulder distraction
Lat smash
T-spine smash