Wednesday, May 4, 2016 – The Brand X Method

Wednesday, May 4, 2016

4
May

Wednesday, May 4, 2016

A Brand X Method™ Teen Workout

20160502-DSC_0287STRENGTH:
Squat

ACCESSORY:
Walking lunges

WARM-UP:
3x or 8:00
Handstand hold
10-meter bear crawl
5 pull-ups
10 curb jumps
4 x 20-meter shuttle run

SKILL:
Rope climb

PREP:
2x
10 bandy pull-downs
10 light alternating dumbbell presses, 2-4-second hold at top

CONDITIONING:
Varsity and Junior Varsity
3 rounds
200-meter hill sprint (100 meters down and back)
10-meter handstand walk
1 rope climb, 15’

Novice and Beginner
3 rounds
200-meter hill sprint (100 meters down and back)
10-meter handstand walk or 3 wall walk-ups
1 rope climb, 12’ or 3 beginner rope climbs

SKILL:
5:00-10:00
Lever or hollow hold practice

MOBILITY:
Forearm stretch
T-spine smash

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