Wednesday, February 17, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC dislocates
10 bandy presses
10 power ball shots
10-meter bear crawl, forward and backward

STRENGTH:
Press
Advanced and Intermediate
1 x 8, 1 x AMAP
Beginner
3 x 10

**Advanced
Drop push-ups between sets

STRENGTH AND CONDITIONING:
Not for Time
Advanced
5 rounds
3 push presses, heavy (may use rack)
1:00 prowler sprint

Intermediate
5 rounds
3 push presses, heavy
1:00 prowler sprint

Beginner
5 rounds
6 push presses, work on perfect movement
1:00 prowler sprint

ACCESSORY:
Advanced
3x
6-8 supinated barbell rows
3x-4x
15-30-second scapular retraction hold
50 flutter kicks

Intermediate
3x
6-8 supinated barbell rows
2x-3x
15-30-second scapular retraction hold
50 flutter kicks

Beginner
3x
6-10 ring rows
10-15-second scapular retraction hold
25-35 flutter kicks

MOBILITY:
Downward dog
Upward dog
Child’s pose