Monday, February 29, 2016 – The Brand X Method

Monday, February 29, 2016

29
Feb

Monday, February 29, 2016

A Brand X Method™ Teen Workout

20151222-DSC_0415STRENGTH:
Deadlift

ACCESSORY:
Kettlebell swings
Bandy side steps

WARM-UP:
3x or 5:00
Handstand hold => 10 squats => wall walk-up => 30 seconds in the bottom of the squat => forward roll => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups

SKILL:
Front squat – focus on proper rack, stacking, and bracing

PREP:
2x
5 reverse planks
10 bandy pull-downs
10 Cossacks

CONDITIONING:
Varsity
5 rounds
3 muscle-ups
6 power cleans, 155#/105#
36 double-unders

Junior Varsity
5 rounds
2 muscle-ups
6 power cleans, 75#/55#
36 double-unders

Novice
4 rounds
1 muscle-up or 6 pull-ups/6 push-ups
6 power cleans, 55#/45#
36 double-unders

Beginners
3 rounds
6 pull-ups
6 push-ups
6 power cleans, dumbbells 5#-15#
36 double-unders or pogos

SKILL:
Varsity
3x
10 strict toes-to-bar
10 ring rows

Junior Varsity and Novice
3x
5 strict toes-to-bar
10 ring rows

Beginner
3x
5 strict toes-to-bar or best effort
10 ring rows

MOBILITY:
Couch stretch
Downward dog
Athlete’s choice

Leave a Reply