Monday, July 20, 2015

A Brand X Method™ Teen Workout

PREP:
100-meter run
10 bandy rows
https://www.youtube.com/watch?v=5HnCDP0i-7g
10 bandy pull downs
https://www.youtube.com/watch?v=Hd7JRMFZRes
10 medicine ball walk-over push-ups
https://www.youtube.com/watch?v=yT-JB9uniZc

STRENGTH:
Varsity
10=>1
Strict pull-ups
Supinated ring rows
20-18-16-14…..6-4-2
Close push-ups

JV
10-8-6-4-2
Strict pull-ups
Supinated ring rows
15-12-9-6-3
Close push-ups

Novice
6-5-4-3-2
Strict pull-ups
10-8-6-4-2
Supinated ring rows
15-12-9-6-3
Push-ups

Beginner
3 rounds
3-5 pull-ups (assisted or progressions okay)
5-10 ring rows
5-10 push-ups

CONDITIONING:
16 rounds of Tabata protocol
Even rounds: burpees
Odd rounds: mountain climbers

SKILL:
All
One set max kipping pull-ups
3 rounds, rest 1:00 in between
Max toes-to-bar

Photo Credit: Danell Marks Photography