The Brand X Method Warm up 3x or 5:00 Handstand walk or bear crawl 10m => 10 walking lunges => 10-second bar hang => 10 jumping jacks => 10 mountain climbers => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca Prep 3x 3 broad jumps 5 explosive push ups 5 practice receiving position for clean and jerk Skill video (20 seconds) https://youtube/watch?v=kXQsl7FqITA Workout 3x 10 clean and jerks 3 second pause in receiving position of both clean and jerk Rest as needed between rounds to maximize good movement Workout video (60 seconds) https://youtube/watch?v=Q_N3kLYWU28 Slo-Mo video (30 seconds) https://youtube/watch?v=avVLPAK5zTw 2x 30 tempo squats 4/1/2/1 (4 seconds down, 1 second hold, 2 seconds up, 1 second at top) focus setting and bracing at top each rep 10 ring rows Mobility T spine smash pigeon stretch
Posted on: Tue, 30 Dec 2014 16:16:47 +0000
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