9
Jan
Monday, January 9, 2017
A Brand X Method™ Adult Workout
WARM-UP/PREP:
5x
100-meter run
100-meter backward run
15 PVC good mornings
TEKKERS:
10:00
Snatch tech work, 75# or less
CONDITIONING:
Advanced
4 rounds
Hill sprint
20 thrusters 65#/45#
10 toes-to-bar
Intermediate
4 rounds
Hill sprint
20 thrusters 55#/35#
10 toes-to-bar
Beginner
3 rounds
Hill sprint
10 thrusters, 10# dumbbells-35# barbell
10 toes-to-bar or hanging leg lifts
MOBILITY:
3x
2:00 each side – banded Samson stretch
2:00 – banded trap smash
2:00 – lat smash on foam roller