Oct. 2020 Teen Workout #4 – The Brand X Method

Prepare
Warm up
5:00 of mobility
The Brand X Warm up
3x
5 Hindu push up/push up combo https://youtu.be/nBtznAVvhKQ
5 Walk over push ups https://youtu.be/E-xwvdnk51E

Practice
Press
Varsity and JV
Work up to a three rep max. Max is when bar speed slows significantly but technique hasn’t changed. If there is a break in technique do not continue adding weight.

Rookies
Work on bench press technique

Accessory work

Straight arm bandy pull down 3 x 10-12

Sir Charles Fly 3×15

Sir Charles Fly https://youtu.be/P_gxnsWjMKk

Play
25-50 perfect push ups in as few sets as possible. 3:30 to complete

3 rounds
5 two hand med ball throw for height (Focus on hinging and exploding open) 10 Cossacks
30 double unders
Effort should be 80%, Work/Rest 1:1

Med ball for height https://youtu.be/iljdUO5TIBc

Cossacks https://youtu.be/C8Wrr3Onrq0

Double unders https://youtu.be/hP7cZNTFihE

3x
Max dips
10 bandy pull aparts 10 KB passes

Max dips https://youtu.be/1ZXOIdq1nQA