Thursday, March 5, 2015

The Brand X Method​

Prep
3x
1:00 bottom of squat
1:00 spiderman stretch
10 box step ups
10 bandy side steps

Front squat
Advanced
2 x 5, 1 x AMAP

Intermediate
1 x 5, 1 x AMAP

Beginner
3 x 5

Advanced
15-12-9
Thrusters, 95/65
Strict pull ups

Intermediate
15-12-9
Thrusters, 65/45
Strict pull ups

Beginner
12-9-6
Thrusters, 10-25#
Strict pull ups (assisted okay)

Advanced
2x
25 tempo squats
10 strict toes to bar

Intermediate
2x
15 tempo squats
6-8 strict toes to bar

Beginner
2x
10 tempo squats
5 strict toes to bar or best ever

Mobility
T spine smash
shoulder distraction
couch stretch