Friday, April 8, 2016 – The Brand X Method

Friday, April 8, 2016

8
Apr

Friday, April 8, 2016

A Brand X Method™ Teen Workout

20160321-DSC_1245PREP:
100-meter run
10 bandy rows https://www.youtube.com/watch?v=5HnCDP0i-7g
10 bandy pull-downs
https://www.youtube.com/watch?v=Hd7JRMFZRes
10 walk-over push-ups
https://www.youtube.com/watch?v=yT-JB9uniZc

STRENGTH:
Varsity
10=>1
Strict pull-ups
Supinated ring rows
20-18-16-14…6-4-2
Close push-ups

Junior Varsity
10-8-6-4-2
Strict pull-ups
Supinated ring rows
15-12-9-6-3
Close push-ups

Novice
6-5-4-3-2
Strict pull-ups
10-8-6-4-2
Supinated ring rows
15-12-9-6-3
Push-ups

Beginner
3x
3-5 pull-ups (assisted or progressions okay)
5-10 ring rows
5-10 push-ups

CONDITIONING:
16 rounds of Tabata
Even rounds – burpees
Odd rounds – mountain climbers

SKILL:
One set max kipping pull-ups
-then-
3x
Max toes-to-bar
Rest 1:00

MOBILITY:
Shoulder distraction
Triceps smash and stretch

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