Thursday, April 16, 2015

The Brand X Method​

Prep
3x
1:00 bottom of squat
1:00 spiderman stretch
10 walking lunges
10 bandy side steps

Front squat and Intermediate
Advanced
1 x AMAP

Beginner
3 x 5-7

Advanced
10:00 cap
9-6-3
Thruster, 135/95
12-9-6
Strict pull ups *
For pull up rep to count:
No kip
no leg bend
count of two at bottom of pull up

Intermediate (Use a challenging weight with which you can maintain mechanics)
9-6-3
Thruster
9-6-3
Strict pull ups *
For pull up rep to count:
No kip
no leg bend
count of two at bottom of pull up

Beginner
9-6-3
Thruster, PVC-55
9-6-3
Assisted pull ups

No more than 2:00 for first round of pull ups, 1:30 for second, and 1:00 for third. If athletes have not completed the pull ups in the required time they must move on. Coaches please insist on this.

Advanced and Intermediate
3x
1:00 plank
Max L sit
5 good morning

beginner
3x
30 second plank
Max L sit
5 banded good mornings

mobility
pigeon stretch
couch stretch