Wednesday, May 18, 2016 – The Brand X Method

Wednesday, May 18, 2016

18
May

Wednesday, May 18, 2016

A Brand X Method™ Teen Workout

20150221-DSC_0118STRENGTH:
Squat

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Front squat – focus on rack position

CONDITIONING:
Varsity
21-15-9
Push presses, 95#/65#
Toes-to-bar

Junior Varsity
21-15-9
Push presses, 55#/45#
Toes-to-bar

Novice
15-12-9
Push presses, 35#/25#
Toes-to-bar

Beginner
15-12-9
Push presses, 5#-10# dumbbells or 10#-25# bar
Toes-to-bar (or best effort)

SKILL:
Varsity
3x
Max strict pull-ups
Rest 30 seconds
Max tempo push-ups (4-second eccentric/down phase)

Junior Varsity
3x
Max kipping pull-ups
Rest 30 seconds
Max tempo push-ups (4-second eccentric/down phase)

Novice and Beginner
3x
Max kipping pull-ups
Rest 30 seconds
Max tempo push-ups (4-second eccentric/down phase)

MOBILITY:
Child’s pose
Downward dog
Upward dog

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