Thursday, March 10, 2016

A Brand X Method™ Teen Workout

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

SKILL:
Bench press – bar path/position on chest

STRENGTH:
Varsity, Junior Varsity and Novice
Bench press
3 x 3

Beginner
Floor press
3 x 5

ACCESSORY:
3 x 5
Single-arm dumbbell bench press

SKILL:
Varsity and Junior Varsity
50-75 dumbbell rows
Every break max strict chin-ups

Novice
40-50 dumbbell rows
Every break max strict chin-ups

Beginner
3x
Max strict pull-ups or 10-15 assisted pull-ups

MOBILITY:
Athlete’s choice