Tuesday, August 16, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 walking toe taps
10 PVC or bandy good mornings
10 bandy side steps

CONDITIONING:
100 double-unders
9 power cleans
Rest 2:00
6 power cleans
Rest 1:00
3 power cleans
100 double-unders
*No tap and go; reset each

** Weight should be heavy, but at no point so heavy that any rep doesn’t meet adherence to proper points of performance.

ACCESSORY:
Advanced
3x
15 toes-to-bar
5 good mornings (heavyish)

Intermediate
3x
10-15 toes-to-bar
10 good mornings

Beginner
3x
5-10 toes-to-bar or knee raises
10 good mornings

MOBILITY:
Pigeon
Couch stretch
T-spine smash