Monday, February 1, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 10:00
10 leg cradles => lunge => Samson stretch
10 bandy side steps
10 bandy good mornings
100-meter run

STRENGTH:
Deadlift
Advanced and Intermediate
1 x AMAP
Beginner
3 x 5-8

CONDITIONING:
Advanced and Intermediate
5 rounds, Not for Time
2 hang power cleans, heavy
10-20-30 shuttle sprint
1 power clean

*Workout is for good technique. Spinal and knee mechanics must be perfect or weight must be dropped. After 2 power cleans, rest as you move to shuttle. Shuttle is all out sprint. Move from shuttle to clean immediately. Poor, hurried or unsafe movement means lower weight. No second chances.

Beginner
5 rounds, NFT
5 hang power cleans, weight for perfect technique
10-20-30 shuttle sprint

ACCESSORY:
Advanced
10 two-point planks (hold for count of two at top)
10 teapots, unloaded-35#

Intermediate
10 three-point planks (hold for count of two at top)
10 teapots, unloaded-25#

Beginner
1:00 plank
10 teapots unloaded

Teapot
https://www.youtube.com/watch?v=1wmIAkIKbv8

MOBILITY:
Your choice