Tuesday, November 17, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 bandy shoulder press (light band)
10 box step-ups (focus on neutral spine and square hips)
1:00 row

STRENGTH:
20:00 Cap
5-3-3-1-1-1
Clean and press

ACCESSORY:
Advanced
35-50 ring rows
35-50 lateral flyes (very light and strict)
Intermediate
25-35 ring rows
25-35 lateral flyes (very light and strict)
Beginner
15-25 ring rows
15-25 lateral flyes (very light and strict)

MOBILITY:
Shoulder distraction
Couch stretch