Monday, April 13, 2015 – The Brand X Method

Monday, April 13, 2015

13
Apr

Monday, April 13, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

Strength:
Front squat20150224-DSC_0474

Accessory Work:
High-rep back squat (use front squat weight)DSC_0325

Warm-Up:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10

Cossacks Video: https://www.youtube.com/watch?v=C8Wrr3Onrq0

Prep:
3x
10 bandy pull downs
10 squat thrusts20150223-DSC_0185

Conditioning:
Varsity
3 rounds
Molly’s Hill (~600 meters with a grade)
15 burpees
10 strict pull-ups
Burpee Video: https://www.youtube.com/watch?v=4H4uu_ulfyM
Pull-up video: https://www.youtube.com/watch?v=Cq_BbkrKVbI

JV
3 rounds
Molly’s Hill (~600 meters with a grade)
15 burpees
7 strict pull-ups

Novice
3 rounds
Molly’s Hill (~600 meters with a grade)
10 burpees
5 pull-ups (assisted okay)

Skill:
Varsity
Handstand obstacle course

JV
Handstand walking
Handstand Video: https://www.youtube.com/watch?v=-flU2fivvtE

Novice
Wall walk-upsDSC_1147-1DSC_1150-1DSC_1162-1-2

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