Monday, May 25, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

Warm-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:
Bar placement on chest in bench press

Strength, Part 1:
Varsity, JV and Novice
Bench press
3 x 3

Beginner
Floor press
3 x 5

Strength, Part 2:
Varsity and JV3x
Max strict wide-grip pull-ups
10 tempo push-ups (4-second eccentric/down phase)
Then
2x
10 shoulder Y’s

Novice
2x
Max strict wide-grip pull-ups
10 tempo push-ups (4-second eccentric/down phase)
Then
2x
10 shoulder Y’s

Beginner
3x
Max strict pull-ups or 10-15 assisted pull-ups
5-10 tempo push-ups (4-second eccentric/down phase)
Then
2x
10 shoulder Y’s

Mobility:
Athlete’s choice

Photo Credit:
Danell Marks Photography