Thursday, November 16, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – bottom of the squat
20 squats
20 PVC pass-throughs
20 dumbbell rows each arm

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
Advanced
AMRAP in 20:00
15 power snatches, 105#/75#
15 thrusters, 105#/75#
300-meter run

Intermediate
AMRAP in 20:00
15 power snatches, 85#-95#/55#-65#
15 thrusters, 85#-95#/55#-65#
300-meter run

Beginner
AMRAP in 12:00-15:00
10 hang power snatches, PVC-45#
10 thrusters, 10# dumbbells-45# barbell
200-300-meter run

MOBILITY:
4x
1:00 – foam roll your choice
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
1:00 each side – banded triceps stretch