Wednesday, September 14, 2016 – The Brand X Method

Wednesday, September 14, 2016

14
Sep

Wednesday, September 14, 2016

A Brand X Method™ Teen Workout

20160902-DSC_0108WARM-UP:

3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run

SKILL:
Bench press – bar placement on chest

PREP:
10 bandy pull-downs
5 inchworm push-ups
5 explosive push-ups

STRENGTH:
Varsity and Junior Varsity
10 => 1
Dips
Strict chin-ups

Novice
15-12-9-6-3
Push-ups
10-8-6-4-2
Strict chin-ups

Beginner
10-8-6-4-2
Push-ups
Chin-ups (assisted okay)

CONDITIONING:
AMGMAP in 3:00
15-meter bear crawl
15-meter reverse bear crawl
15 mountain climbers

SKILL:
3-5 rounds
1:00 plank
30-second T-plank left
30-second T-plank right

MOBILITY:
Athlete’s choice

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