Wednesday, March 11th, 2015

The Brand X Method

Prep
3x
10 m bear crawl fwd and back
10pvc dislocates
10 behind the neck pvc press
10 bandy press
handstand hold (10-15 sec max)

Press
Advanced and Intermediate
1 x 5, 1 x AMAP

Beginner
3 x 5

3 rounds
300 m run
5 push jerks

Advanced – bodyweight
Intermediate – 3/4 bodyweight
Beginner – 15#-45#

Advanced
3x
2:00 plank
max strict toes to bar

Intermediate
2x
2:00 plank
max strict toes to bar or best effort

Beginners
2-3x
1:00 plank
max strict toes to bar or best effort

Mobility
T spine smash
banded bully
Calf smash

Homework

3x
1:00 plank
10 shoulder Y’s