Thursday, August 25, 2016 – The Brand X Method

Thursday, August 25, 2016

25
Aug

Thursday, August 25, 2016

A Brand X Methodâ„¢ 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
[email protected] 70% of 1-rep max
[email protected] 80%
[email protected] 90%

[email protected] 75%
[email protected] 85%
[email protected] 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

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