Thursday, March 31, 2016

A Brand X Method™ Adult Workout

Wednesday’s workout

-or-
PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy presses
10 m bear crawl, forward and backward

CONDITIONING:
Advanced
1-2-3-4
Rope climbs
5-5-5-5
Hang power snatches, 135#/95#
5-10-15-20 meters
Handstand walk

Intermediate
1-1-2-2
Rope climbs
5-5-5-5
Hang power snatches, 95#/65#
5-5-10-10 meters
Handstand walk

Beginner
1-1-2-2
Rope climbs
5-5-5-5
Hang power snatches, 15#-35#
5-5-10-10 meters
Handstand walk or bear crawl

** No press out on snatch. Lower the weight if pressing out more than a couple reps per round. It’s only 5 per round, demand perfection from yourself.

ACCESSORY:
Advanced and Intermediate
2x-3x
50-meter farmer’s carry
30 hollow rocks

Beginner
2x-3x
50-meter farmer’s carry
10-20 hollow rocks

MOBILITY:
3:00 each side – pigeon stretch
3:00 – straddle stretch
2:00 each side – couch stretch
2:00 each side – banded shoulder/lat stretch