Thursday, December 31, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY 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 w/chin over bar or 4 monkey hangs => 100-meter run

SKILL:
Rowing – focus on body angle and position on catch

PREP:
2x
10 ring rows
10 box step-ups

WORKOUT:
Varsity
Rowing
8 rounds
30-second sprint
90-second rest

Junior Varsity and 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 and Beginner
2x
5 tempo pull-ups (assisted okay)
20-35 sit-ups

Tempo is 4-second eccentric/down phase

MOBILITY:
T-spine smash
Child’s pose