Tuesday, May 9, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 forward rolls
10 blocked hops => 10 blocked squats => 2 one-legged broad jumps
5 burpees => 10 mountain climbers
100-meter run

FOCUS:
Ring row – shoulder/lat engagement

GET READY:
2x
10-second passive hang => 10-second active hang
10 bandy lat pull-downs

WORKOUT:
4 rounds
8 tempo ring rows (tempo is 4-second eccentric/down phase w/1-second holds at top and bottom)
16 box jumps

SKILL:
3x
10 light supinated barbell rows (focus on position and bar path)
5 strict chin-ups or attempts
5 dumbbell rows each arm

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – lat smash
1:00 – calf stretch