Thursday, October 22, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10-meter bear crawl square
5-10 push-ups
10 box step-ups
200-meter run

2x
10 bandy lat pull-downs
10 squats
10 mountain climbers

STRENGTH:
Power clean (all levels)
[email protected] 70% (of 1 rm)
[email protected] 80%
[email protected] 90%

[email protected] 75%
[email protected] 85%
[email protected] 95%

ACCESSORY:
Advanced
2x
10 bandy pull-aparts followed by
50 toes-to-bar

Intermediate
2x
10 bandy pull-aparts followed by
35 toes-to-bar

Beginner
2x
10 bandy pull-aparts followed by
20 toes-to-bar or hanging leg raises

MOBILITY:
Shoulder distraction
T-spine smash