5
May
Tuesday, May 5, 2015
The Brand X Method
Prep
3x
10 pvc dislocates
10 bandy press
10 power ball
10 m bear crawl fwd and back
Press
Advanced and Intermediate
1 x 10, 1 x AMAP
Beginner
3 x 10
**advanced drop push ups between sets
NFT
Advanced5 rds
3 push press, heavy (may use rack)
1:00 prowler sprint
Intermediate
5 rds
3 push press, heavy
1:00 prowler sprint
Beginner
5 rds
6 push press, work on perfect movement
1:00 prowler sprint
Advanced
3-4x
30 second scapular retraction hold
10-20 close tempo push ups (eccentric)
Intermediate
2-3x
30 second scapular retraction hold
10-20 close tempo push ups (eccentric)
Beginner
10-15 second scapular retraction hold
10-20 tempo push ups (eccentric)
Mobility
Downward dog
Upward dog
Child’s pose
Photo Credit: Danell Marks Photography
