Wednesday, April 20, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 each side – shoulder distraction
10-meter bear crawl square
10 light alternating dumbbell presses, 2-3 second hold at top

STRENGTH:
Press
Advanced and Intermediate
1 x 5, 1 x AMAP

Beginner
2 x 8-10

CONDITIONING:
Advanced
3 rounds
3 push presses, bodyweight
30 double-unders

Intermediate
3 rounds
3 push presses, 3/4 bodyweight
30 double-unders

Beginners
3 rounds
6 push presses, 25#-1/3 bodyweight (mechanics determine load)
30 double-unders or 20 tuck jumps

ACCESSORY:
3x
10 ring rows
10 bandy pull-aparts

MOBILITY:
Shoulder distraction
Triceps stretch