Monday, January 11, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => 30 seconds in the bottom of the squat => Spiderman stretch => speed ladder => basic dot drill x 10 => 10 one-legged side-to-side hops, each leg => 5 strict burpees

SKILL:
Pull-up – focus on hollow position. Start on the ground, transfer to bar.

PREP:
3x
8 bandy pull-downs
1:00 jump rope

STRENGTH AND CONDITIONING:
Varsity and Junior Varsity
800-meter run
Max strict pull-ups
10-20 archer push-ups
800-meter run
Max strict chin-ups
10-20 ring push-ups
800-meter run
Max kipping pull-ups
Max perfect push-ups

Novice
600-meter run
Max strict pull-ups
10-20 explosive push-ups
600-meter run
Max strict chin-ups
10-20 close push-ups
600-meter run
Max kipping pull-ups
Max perfect push-ups

Beginner
3 rounds
400-600-meter run
Pull-ups (assisted okay, not to exceed 12 reps per round)
Push-ups (not to exceed 15 reps per round)

SKILL:
Varsity and Junior Varsity
Lever practice