Monday, October 9, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter row
10 push-ups
10 incline push-ups
10 ring rows
2:00 – bottom of the squat

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

CONDITIONING:
Death by 3 push presses and double-unders
Push press reps stay constant @ 3; double-unders begin at 10 reps and increase by 2 reps every minute until failure

Advanced – 155#/115#
Intermediate – 95#-135#/65#-95#
Beginner – 10# dumbbells-55# barbell; pogo jumps

ACCESSORY:
Advanced
3x
30 dumbbell side bends each side
30 oblique crunches each side

Intermediate
3x
20 dumbbell side bends each side
20 oblique crunches each side

Beginner
3x
10-15 dumbbell side bends each side
10-15 oblique crunches each side

MOBILITY:
3x
1:00 each side – triangle pose
1:00 – V-sit stretch
1:00 each side – banded Samson stretch