10
Jul
Monday, July 10, 2017
A Brand X Method™ Adult Workout
WARM-UP:
3x
10 push-ups
10 dumbbell shoulder presses
10 dumbbell lateral raises
10 dumbbell front squats
300-meter run
TEKKERS:
10:00
Clean technique work using 185# or less
CONDITIONING:
Death by 5 burpees and dumbbell hang power cleans
Burpees stay constant; add 1 repetition each minute to hang power cleans until failure
Advanced – 40#/30#
Intermediate – 35#/25#
Beginner – 10#-20#
ACCESSORY:
Advanced
4x
25 dumbbell side bends each side
20 hollow-to-reverse sit-ups
Intermediate
3x
20-25 dumbbell side bends each side
15-20 hollow-to-reverse sit-ups
Beginner
3x
15-20 dumbbell side bends each side
15-20 sit-ups
MOBILITY:
2x
2:00 each side – banded pec stretch
1:00 – wounded eagle
1:00 – foam roll back
What’s the reps/system when doing tekkers?
No reps or protocol required. The goal is to spend up to 10 minutes working on the lift and particularly a specific part of the lift. Select a weight that allows you to move safely and masterfully. The goal is to incrementally increase that mastered load during this skill session and then apply that good movement in the context of workouts.
Thank you!