Thursday, December 29, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Walking lunges

WARM-UP:
3x or 8:00
Handstand hold
10-meter bear crawl
5 pull-ups
10 curb jumps
4 x 20-meter shuttle run

SKILL:
Rope climb

PREP:
2x
10 bandy pull-downs
10 light alternating dumbbell press w/2-4-second hold at top

CONDITIONING:
Varsity and Junior Varsity
3 rounds
200-meter hill sprint (100 meters down and back)
10-meter handstand walk
1 rope climb, 15’

Novice and Beginner
3 rounds
200-meter hill sprint (100 meters down and back)
10-meter handstand walk or 3 wall walk-ups
1 rope climb, 12’ or 3 beginner rope climbs

SKILL:
5:00-10:00
Lever or hollow hold practice

MOBILITY:
Forearm stretch
T-spine smash