Monday, December 28, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10-meter square bear crawl
Forward roll
10 walking toe taps
10 bandy side steps
1:00 bottom of squat

CONDITIONING:
Advanced and Intermediate
4 rounds
3 deadlifts*
9 strict pull-ups**
400-meter run

*use weight from 12/8 or 12/14 deadlift session
**or however many that can be done in 90 seconds.

Beginner
3 rounds
5 deadlifts (weight that allows excellent movement)
5-10 assisted pull-ups
400-meter run

SKILL:
Advanced
3x
10 supinated ring rows
10 bandy pull-aparts
10 strict knees-to-elbows

Intermediate
3x
8-10 supinated ring rows
10 bandy pull-aparts
8-10 strict knees-to-elbows

Beginner
2x
6-10 supinated ring rows
10 bandy pull-aparts
6-10 strict knees-to-elbows

MOBILITY:
Shoulder distraction
Calf smash
Couch stretch