Wednesday, September 7, 2016 – The Brand X Method

Wednesday, September 7, 2016

7
Sep

Wednesday, September 7, 2016

A Brand X Method™ Teen Workout

20160311-DSC_0063-2WARM-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

Varsity, Junior Varsity and Novice
Bench press
3 x 3

Beginner
Floor press
3 x 5

SKILL:
Varsity and Junior Varsity
3x
Max strict wide-grip pull-ups
10 tempo push-ups
-then-
2x
10 ring rows
10 dumbbell rows

Novice
2x
Max strict wide-grip pull-ups
10 tempo push-ups
-then-
2x
10 ring rows

Beginner
3x
Max strict pull-ups or 10-15 assisted pull ups
5-10 tempo push-ups
-then-
2x
10 ring rows

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

MOBILITY:
Athlete’s choice

Leave a Reply