Thursday, March 25, 2014

The Brand X Method

Prep
3x or 7:00
200 m run
10 single leg deadlift
10 goblet squats
10 banded good mornings

power clean (15:00 cap to find)
1 x 5 unbroken

3:00 burpees
rest 3:00
3:00 burpees

Advanced
20 strict wide grip pull ups (partition as necessary)

3 x
15 KTE
10-15 back ext

Intermediate
10-15 strict pull ups (partition as necessary)

2 x
10 KTE
10-15 back ext

Beginner
20 assisted pull ups (partition as necessary)

2 x
6-8 KTE or best effort
10-15 supermans

Mobility
Tspine smash
Athletes choice