Monday, August 29, 2016

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

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

Beginner
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 push-downs

Intermediate
75 bandy push-downs

Beginner
35-50 bandy push-downs

MOBILITY:
Shoulder distraction
Triceps stretch