Tuesday, January 16, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 bottom of the squat
1:00 bike
20 dumbbell walking lunges
10 Cossacks

STRENGTH:
Back squat

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
Advanced
3 rounds
Hill run*
10 front squats, 115#/85#

Intermediate
3 rounds
Hill run*
10 front squats, 95#/65#

Beginner
3 rounds
200-400-meter run
10 front squats, 10# dumbbells-55# barbell

* Hill run is ~600 meters w/~20-degree incline at steepest point

ACCESSORY:
Advanced
4x
20 ring rows
10 tempo* pull-ups

Intermediate
3x
15-20 ring rows
5-10 tempo* pull-ups

Beginner
3x
10 ring rows
5-10 banded tempo* pull-ups

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
3x
1:00 cobra pose
1:00 each side triangle pose
2:00 each side foam roll lats