Friday, December 29, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

STRENGTH:
Shoulder press
3 x 85% x 2

WARM-UP:
3x
400-meter row
10 push-ups
10 plank shoulder taps
10 walking toe taps
10 box jumps

TEKKERS:
10:00
Snatch technique work using 115# or less

CONDITIONING:
Advanced
AMRAP in 12:00
10 power snatches, 95#/65#
10 thrusters, 95#/65#
20 double-unders

Intermediate
AMRAP in 12:00
10 power snatches, 75#/55#
10 thrusters, 75#/55#
10-20 double-unders

Beginner
AMRAP in 12:00
10 hang power snatches, PVC-35#
10 thrusters, 10# dumbbells-45# barbell
20 pogos

ACCESSORY:
Advanced
4x
20 oblique crunches each side
20 dumbbell side bends each side

Intermediate
3x
20 oblique crunches each side
20 dumbbell side bends each side

Beginner
3x
10-15 oblique crunches each side
10-15 dumbbell side bends each side

MOBILITY:
4x
1:00 – banded pec stretch
1:00 – foam roll lats
1:00 – lacrosse ball in shoulder
1:00 – lacrosse ball in traps