Friday, October 16, 2015

A Brand X Method™ Adult Workout

PREP:
3 x or 5:00
200-meter run
10 push-ups
10 Cossacks
10 bandy lat pull-downs
STRENGTH:
20:00 EMOM
Tempo pull-ups (1/1/4/1)
Tempo push-ups (1/1/4/1)
Tempo is on the eccentric/down phase

ACCESSORY:
Advanced
100 bandy triceps push-downs
30-50 body-weight skull crushers

Intermediate
50-75 bandy triceps push-downs
20-35 body weight skull crushers

Beginner
25-50 bandy triceps push-downs
10-15 body weight skull crushers

MOBILITY:
T-spine smash
Triceps smash