Wednesday, September 21, 2016 – The Brand X Method

Wednesday, September 21, 2016

21
Sep

Wednesday, September 21, 2016

A Brand X Method™ Teen Workout

20160902-DSC_0097WARM-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

STRENGTH:
Varsity and Junior Varsity
3x
Max dips
10 tempo push-ups
Max wide-grip pull-ups

Novice
2x
Max dips
5-8 tempo push-ups
Max pull-ups

Beginner
3x
5 dips, assisted okay
5 tempo push-ups
5 pull-ups, assisted okay

* Tempo is 4 seconds in eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Athlete’s choice

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