Wednesday, June 28, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 hollow rocks
0:30 – hollow hold
2:00 – bike

TEKKERS:
10:00
Clean technique work using 115# or less

CONDITIONING:
Advanced
2 x AMRAP in 8:00, rest 2:00 in between
300-meter run
7 hang power cleans, 135#/95#

Intermediate
2 x AMRAP in 8:00, rest 2:00 in between
300-meter run
7 hang power cleans, 95#/65#

Beginner
1 or 2 x AMRAP in 8:00, rest 2:00 in between
200-300-meter run
5-7 hang power cleans, 10# dumbbells-55# barbell

ACCESSORY
2x
Advanced
50 dumbbell side bends each side

Intermediate
35 dumbbell side bends each side

Beginner
25 dumbbell side bends each side

MOBILITY:
3x
1:00 – foam roll calves
1:00 – hamstring floss with lacrosse ball
2:00 each side – banded hamstring stretch