Monday, October 12, 2015

A Brand X Method™ Adult Workout

PREP:
3x 
10-meter bear crawl square
10 walking toe taps
10 bandy good mornings
10 bandy side steps

STRENGTH:
Deadlift
Advanced and intermediate
1 x AMAP

Beginner
2 x 10

CONDITIONING:
100 double-unders
9 power cleans
rest 2:00
6 power cleans
rest 1:00
3 power cleans
100 double-unders
No tap-and-go; reset for each clean. Weight should be heavy, but at no point so heavy that any rep doesn’t meet adherence to proper points of performance.

ACCESSORY:
Advanced
3x
15 toes-to-bar
5 good mornings (heavy-ish)

Intermediate
3x
10-15 toes-to-bar
10 good mornings

Beginner
3x
5-10 toes-to-bar or knee raises
10 good mornings

MOBILITY:
Pigeon
Couch stretch
T-spine smash