Monday, February 16, 2015

The Brand X Method
Prep
3x
10 m square bear crawl
10 walking toe taps
10 Bandy good mornings
10 bandy side steps
Deadlift
Advanced and intermediate
1 x AMAP
Beginner
2 x 10
100 double unders
9 power cleans
rest 2:00
6 power cleans
rest 1:00
3 power cleans
100 double unders
(No tap and go’s reset each)
Weight should be heavy, but at no point so heavy that any rep doesn’t meet adherence to proper points of performance.
Advanced
3x
15 Toes to bar
5 Good mornings (heavyish)
Intermediate
3x
10-15 Toes to bar
10 Good mornings
Beginner
3x
5-10 Toes to bar or knee raises
10 Good mornings
Mobility
Pigeon
Couch stretch
T spine smash
home work
short bridge or hip raises
advanced
2 x 30
intermediate
2 x 20
beginner
2 x 10
1:30 each side couch stretch