Monday, October 23, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter row
10 dumbbell rows each arm
10 renegade rows
10 rear delt flys

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
Advanced
AMRAP in 12:00
5 power snatches, 115#/85#
10 toes-to-bar
15 double-unders

Intermediate
AMRAP in 12:00
5 power snatches, 85#-95#/55#-65#
10 toes-to-bar
15 double-unders

Beginner
AMRAP in 12:00
5 hang power snatches, PVC-45#
10 hanging or floor leg lifts
15 pogos

ACCESSORY:
Advanced
3x
20 weighted sit-ups
20 dumbbell side bends each side

Intermediate
3x
15 weighted sit-ups
15 dumbbell side bends each side

Beginner
3x
10-20 sit-ups
10 dumbbell side bends each side

MOBILITY:
3x
1:00 – banded lat stretch
1:00 – lacrosse ball in traps
1:00 – lacrosse ball in shoulders
2:00 – foam roll back