Wednesday, July 20, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
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 over bar or 4 monkey hangs => 100-meter run

SKILL:
Rowing – body angle and position on catch

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

CONDITIONING:
Rowing
30-second sprint
90-second rest

Varsity
8 rounds
Junior Varsity and Novice
6 rounds
Beginner
4 rounds

SKILL:
Varsity
2x
10 tempo pull-ups (4-second eccentric/down phase w/1-second holds at top and bottom)
100 sit-ups

Junior Varsity
2x
5 tempo pull-ups (4-second eccentric/down phase w/1-second holds at top and bottom)
50-75 sit-ups

Novice and Beginner
2x
5 tempo pull-ups (assisted okay—4-second eccentric/down phase w/1-second holds at top and bottom)
20-35 sit ups

MOBILITY:
T-spine smash
Child’s pose