Wednesday, December 16, 2015 – The Brand X Method

Wednesday, December 16, 2015

16
Dec

Wednesday, December 16, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x
10 inchworm push-ups
10 monkey hangs
10 super-slow squats
100-meter runInchwormGroup

SKILL:
Pull-up – focus on initiating movement with the shoulder

PREP:
2x
10 bandy pull-downs
10 box step-over to the side (hip neutral)

STRENGTH:
Not for Time
Varsity
3-5 rounds
200-meter run
5 weighted pull-ups (strict)
5 weighted dips (strict)
10 tempo squats (5-second eccentric/down phase)SquatJr

Junior Varsity
3-5 rounds
200-meter run
5 pull-ups (strict)
5 dips (strict)
10 tempo squats (5-second eccentric/down phase)

Novice
3-5 rounds
200-meter run
3 pull-ups (strict)
3 dips (strict)
10 tempo squats (5-second eccentric/down phase)PullUpPayton

Beginners
3-4 rounds
200-meter run
5 pull-ups (assisted okay)
5 dips (assisted okay)
10 tempo squats (5-second eccentric/down phase)

Run is at recovery pace.
** set up shoulders correctly for pull-ups and dips

SKILL:
Varsity
2x-3x
2:00 plank
Max toes-to-bar

Junior Varsity
2x-3x
2:00 plank
20 hollow rocks

Novice
2x-3x
1:00 plank
10-20-second hollow hold

Beginner
2x
1:00 plank
10-second hollow hold

MOBILITY:
Triceps stretch
Shoulder distraction

Leave a Reply