Thursday, July 13, 2017

A Brand X Method™ Adult Workout

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

TEKKERS:
10:00
Snatch technique work using 115# or less

CONDITIONING:
Not for time
Add 5# each round to power snatch until failure:
5 hang power snatches
10 dumbbell rows each arm

Advanced – 95#/65#; 50#/30#
Intermediate – 75#/55#; 40#/20#
Beginner – 15#-35#; 30#/15#

-then-

2 x 1000-meter row

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