Monday, June 13, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter square bear crawl
10 walking toe taps
10 single-leg deadlift
10 bandy side steps

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 3, 1 x AMAP
Beginner
3 x 6-8

EMOM for 18:00
Minutes 1/4/7/10/13/16 –
1 power clean
1 hang power clean
Minutes 2/5/8/11/14/17 –
1 hang power clean
1 hang squat clean
Minutes 3/6/9/12/15/18 –
1 hang squat clean
1 squat clean
All levels – use a weight that is heavy but can be moved well

ACCESSORY:
Advanced
3x
2:00 plank
10 strict knees-to-elbows
10 dumbbell rows

Intermediate
3x
1:30 plank
10 strict knees-to-elbows
10 dumbbell rows

Beginner
1:00 plank
5-10 hanging leg raises
10 supinated ring rows

MOBILITY:
T-spine smash
Upward dog