Monday, November 7, 2016 – The Brand X Method

Monday, November 7, 2016

7
Nov

Monday, November 7, 2016

A Brand X Methodâ„¢ Adult Workout

PREP:
3x or 8:00
10 dislocates

Bear crawl square (kick up and hold at corners)
10 bandy push-ups
10 bandy or light dumbbell presses

CONDITIONING:
AMRAP in 8:00
Advanced
10 sandbag push presses, final rep throw over pull-up bar
15 push-ups

Intermediate
10 medicine ball shoulder presses, final rep throw ball as high as possible up wall, 20#/14#
15 push-ups

Beginner
10 medicine ball shoulder presses, final rep throw ball as high as possible up wall, 6#-10#
15 push-ups
*No more than 3 rounds for beginners

ACCESSORY:
Advanced
20 pull-ups

3x
10 scapular depression on pull-up bar
https://www.youtube.com/watch?v=icPZniIefwA
10 reverse shrug on dip bars
https://www.youtube.com/watch?v=b0YRn3r2BP8

Intermediate
10 pull-ups
3x
5-8 scapular depression
5-8 reverse shrugs

Beginner
5-10 pull-ups or ring rows
3x
3-6 scapular depression
3-6 reverse shrugs

MOBILITY:
Shoulder distraction
T-spine smash

Leave a Reply