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
Push-up video:
https://www.youtube.com/watch?v=P1i903sA0rs
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
Tempo push-up video:
https://www.youtube.com/watch?v=_9tO9IeLVVU
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