Wednesday, September 30, 2015

A Brand X Method™ Adult Workout

PREP:
100-meter run
10 x 10-meter side shuffle
3 x 10-meter bear crawl, up and back
10 bandy lat pull-downs

STRENGTH:
Advanced
2 x 20 tempo push-ups
2 x 20 tempo pull-ups

Intermediate
2 x 15 tempo push-ups
2 x 15 tempo pull-ups

Beginner
2 x 10 tempo push-ups
2 x 10 tempo pull-ups

4 seconds in the eccentric/down phase, 1 second pause at the top and bottom

CONDITIONING:
5 x 100-meter sprint
Rest 2:00-3:00 between

ACCESSORY:
Advanced and Intermediate
3x
10 toes-to-bar
35 sit-ups

Beginner
2x
5-10 hanging leg raises
10-20 sit-ups

MOBILITY:
Couch stretch
Calf smash/stretch