Monday, April 20, 2015

The Brand X Method​

Prep
3x or 5:00
10 arm circles forward
10 arm circles backwards
10 bandy pull downs
10 ring rows

Advanced (Cap 30:00)4 rounds
30 seconds between movements/ 2:00 between rounds
All movements done strict
10 chin ups
5 close grip pull ups
5 L sit chins
5 wide grip pull ups
10 supinated ring rows

Intermediate
4 rounds
30 seconds between movements/ 2:00 between rounds
All movements done strict
5-8 chin ups
2-3 close grip pull ups
2-3 L sit chins
2-3 wide grip pull ups
5-8 supinated ring rows

Beginner (Cap 20:00)
3 rounds
30 seconds between movements/ 2:00 between rounds
All movements done strict, assisted okay
2-3 chin ups
2-3 close grip pull ups
2-3 wide grip pull ups
5-8 supinated ring rows

Mobility
Shoulder distraction
T spine smash

Photo Credit: Danell Marks Photography​