Tuesday, May 30, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
400-meter run
20 inchworms
Bear crawl square

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

CONDITIONING:
AMRAP in 12:00
5 power snatches
10 push presses
20-second barbell overhead hold

Advanced – 115#/85#
Intermediate – 85#-95#/55#-65#
Beginner – 15#-55#

ACCESSORY:
Advanced
4x
20 hollow rocks
20 V-ups

Intermediate
3x
20 hollow rocks
20 V-ups

Beginner
3x
10-20 x 3-5-second hollow holds
10 V-ups

MOBILITY:
3x
1:00 each side – couch stretch
1:00 – lacrosse ball in glutes
1:00 each side – pigeon pose