Thursday, April 5, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
400-meter row
10 PVC good mornings
10 PVC back squats
20 dumbbell front squats

STRENGTH:
Deadlift

OPTIONAL ACCESSORIES:
3x
15 dumbbell Romanian deadlifts
15 dumbbell walking lunges each leg

CONDITIONING:
-Not for time –
Advanced
3 power snatches, 95#/65#
10 bent-over barbell rows
Add 5#-10# each round to power snatch until failure

Intermediate
3 power snatches, 75#/55#
10 bent-over barbell rows
Add 5#-10# each round to power snatch until failure

Beginner
3 power snatches, 15#
10 bent-over barbell rows
Add 5# each round to power snatch until failure

-then-

2 x 1000-meter row
Rest 3:00

MOBILITY:
3x
1:00 bottom of the squat hold
2:00 V-sit stretch
1:00 barbell quad smash
2:00 banded hamstring stretch