Monday, January 30, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC pass-throughs
10 dumbbell shoulder presses
10 dumbbell lateral delt flys
10 dumbbell rows each arm
5 burpees

TEKKERS:
10:00
Snatch tech work, 75# or less

CONDITIONING:
AMRAP in 20:00
1000-meter row
20 supinated barbell rows
20-second barbell overhead hold
10 push presses

Advanced – 135#/95#
Intermediate – 95#/65#

Beginner
AMRAP in 10:00-15:00
500-1000-meter row
10 supinated barbell rows, 35#-65#
20-second barbell overhead hold, 35#-65#
10 push presses, 35#-65#

ACCESSORY:
3x
Advanced and Intermediate
20 hollow rocks
10 bar rollouts

Beginner
10 hollow rocks
0:30-1:00 long plank

MOBILITY:
3x
1:00 each side – banded pec stretch
1:00 – lacrosse ball in shoulder
1:00 – foam roll lats