Monday, September 14, 2015
A Brand X Method™ Teen Workout
ACCESSSORY WORK:
High box jumps
WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 2 cartwheels => 3 broad jumps => 3 strict pull-ups w/ 2-second hold over bar or 4 monkey hangs => 100-meter run
SKILL:
Body angle and position on rowing catch
PREP:
2x
10 ring rows
10 box step-ups
WORKOUT:
Varsity
Rowing
8 rounds
30-second sprint; 90-second rest
Junior Varsity
Rowing
6 rounds
30-second sprint; 90-second rest
Novice
Rowing
6 rounds
30-second sprint; 90-second rest
Beginner
Rowing
4 rounds
30-second sprint; 90-second rest
SKILL:
Varsity
2x
10 tempo pull-ups
100 sit-ups
Junior Varsity
2x
5 tempo pull-ups
50-75 sit-ups
Novice
2x
5 tempo pull-ups (assisted okay)
20-35 sit-ups
Tempo is 4-second in the eccentric/down phase w/1-second holds at top and bottom
MOBILITY:
T-spine smash
Child’s pose
Danell Marks Photography- San Diego, Ca