Tuesday, November 10, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC pass-throughs
10 T-planks w/3-second hold
10-meter alligator crawl
10 inchworm push-ups
10 light dumbbell press w/3-second hold at top

STRENGTH:
Advanced and Intermediate
Press
1 x AMAP

Beginner
2 x 8-10

CONDITIONING:
Advanced and Intermediate
Using half the weight used in your AMAP
Sprint out and back 10/20/30/40 meters => 25 shoulder presses
Sprint out and back 10/20/30/40 meters => 25 shoulder presses
Sprint out and back 10/20/30/40 meters

Beginners
Select safe weight to maintain press mechanics (dumbbells okay)

ACCESSORY:
Advanced and Intermediate
3x
Max strict pull-ups
10 dumbbell rows
3-5 flags

75-150 bandy triceps push-downs

Beginners
3x
10 ring rows
10-20 hollow rocks

35-50 bandy triceps push-downs

MOBILITY:
Shoulder distraction
Triceps smash and stretch