Thursday, November 10, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 10:00
10 leg cradle=>lunge=>Samson stretch
10 bandy side steps
10 bandy good mornings
100-meter run

STRENGTH AND CONDITIONING:
Advanced and Intermediate
5 rounds, Not for Time
2 hang power cleans, heavy
10/20/30 shuttle sprint
1 power clean
Workout is for good technique. Spinal and knee mechanics must be perfect or weight must be dropped. Two power cleans, rest as you move to shuttle. Shuttle is all out sprint. Move from shuttle to clean immediately. Lower weight if poor, hurried or unsafe movement occurs.

Beginner
5 rounds, Not for Time
5 hang power cleans, weight for perfect technique
10/20/30 shuttle sprint

ACCESSORY:
Advance
10 two-point planks (hold for count of two at top)
10 teapots, unloaded-35#

Intermediate
10 three-point planks (hold for count of two at top)
10 teapots, unloaded-25#

Beginner
1:00 plank
10 teapots, unloaded
Teapot: https://www.youtube.com/watch?v=1wmIAkIKbv8

MOBILITY:
Your choice