Friday, April 15, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 light dumbbell press and hold
10 Cossacks
10 walking lunges

STRENGTH:
Front Squat
Advanced and Intermediate
2 x 5, 1 x AMAP

Beginner
2 x 6-8

CONDITIONING:
Advanced
12-9-6
Thrusters, 135#/95#
Strict pull-ups

Intermediate
12-9-6
Thrusters, 95#/65#
Strict pull-ups

Beginners
15-12-9
Thrusters, 25#-45#
12-9-6
Strict pull-ups (assisted or progressions okay)

ACCESSORY:
Advanced and Intermediate
3x
8-10 dumbbell rows
10 ring rows
10 bandy pull-aparts

Beginner
3x
8-10 ring rows
10 bandy pull-aparts

MOBILITY:
Couch stretch
T-spine smash