Tuesday, December 30, 2014

The Brand X Method

Warm up
3x or 5:00
Handstand walk or bear crawl 10m => 10 walking lunges => 10-second bar hang => 10 jumping jacks => 10 mountain climbers => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Prep
3x
3 broad jumps
5 explosive push ups
5 practice receiving position for clean and jerk
Skill video (20 seconds)
https://www.youtube.com/watch?v=kXQsl7FqITA

Workout
3x
10 clean and jerks
3 second pause in receiving position of both clean and jerk
Rest as needed between rounds to maximize good movement

Workout video (60 seconds)
https://www.youtube.com/watch?v=Q_N3kLYWU28

Slo-Mo video (30 seconds)
https://www.youtube.com/watch?v=avVLPAK5zTw

2x
30 tempo squats 4/1/2/1 (4 seconds down, 1 second hold, 2 seconds up, 1 second at top)
focus setting and bracing at top each rep
10 ring rows

Mobility
T spine smash
pigeon stretch