Thursday, October 13, 2016 – The Brand X Method

Thursday, October 13, 2016

13
Oct

Thursday, October 13, 2016

A Brand X Method™ Teen Workout

20160902-DSC_0112WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => 30 seconds in the bottom of the squat => Spiderman stretch => speed ladder => basic dot drill x 10 => 10 one-legged side-to-side hops, each leg => 5 strict burpees

SKILL:
Pull-up – hollow position; start on the ground, transfer to bar

PREP:
3x
8 bandy pull-downs
1:00 jump rope

CONDITIONING:
Varsity and Junior Varsity
800-meter  run
Max strict pull-ups
10-20 archer push-ups (on rings)
800-meter run
Max strict chin-ups
10-20 ring push-ups
800-meter run
Max kipping pull-ups
Max perfect push-ups

Novice
600-meter run
Max strict pull-ups
10-20 explosive push-ups
600-meter run
Max strict chin ups
10-20 close push-ups
600-meter run
Max kipping pull-ups
Max perfect push-ups

Beginner
3 rounds
400-600-meter run
Pull-ups (assisted okay, not to exceed 12 per round)
Push-ups (not to exceed 15 per round)

SKILL:
Varsity and Junior Varsity
Lever practice

Novice and Beginner
Hollow holds and rocks

Varsity
50 ring rows
Junior Varsity
35 ring rows
Novice
20 ring rows
Beginner
10-15 ring rows

MOBILITY:
Calf smash
Shoulder distraction

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