Thursday, August 25, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10-meter bear crawl square
5-10 push-ups
10 box step-ups
200-meter run

2x
10 bandy lat pull-downs
10 squats
10 mountains climbers

STRENGTH:
Power clean
5@ 70% of 1-rep max
3@ 80%
1@ 90%

5@ 75%
3@ 85%
1@ 95%

** If you have not established a 1rm, select loads for good movement and increase only if good movement is maintained.

ACCESSORY
Advanced
2x
10 bandy pull-aparts
50 toes-to-bar

Intermediate
2x
10 bandy pull-aparts
35 toes-to-bar

Beginner
2x
10 bandy pull-aparts
20 toes-to-bar or hanging leg raises

MOBILITY:
Shoulder distraction
T-spine smash