Monday, July 31, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
200-meter row
10 PVC pass-throughs
1:00 – plank
20 dumbbell shoulder presses
1:00 – bottom of the squat
10 push-ups

TEKKERS:
10:00
Snatch technique work using 95# or less

CONDITIONING:
Advanced
3 x AMRAP in 5:00, rest 2:00 in between
10 snatch-grip deadlift, 115#/75#
5 power snatches, 115#/75#
100-meter run

Intermediate
3 x AMRAP in 5:00, rest 2:00 in between
10 snatch-grip deadlift, 95#/65#
5 power snatches, 95#/65#
100-meter run

Beginner
3 x AMRAP in 5:00, rest 2:00 in between
10 snatch-grip deadlift, 35#-55#
5 hang power snatches, PVC-55#
100-meter run

ACCESSORY
Advanced
3x
30 banded triceps press-downs
20 incline push-ups

Intermediate
3x
20 banded triceps press-downs
15 incline push-ups

Beginner
2x-3x
10-20 banded triceps press-downs
10 incline push-ups

MOBILITY:
4x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
1:00 – lacrosse ball in traps
1:00 – lacrosse ball in shoulders