Wednesday, May 27, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

PREP:
2x
10 arm circles forward and backward
10 inchworm push-ups
10 bandy push-downs

Bandy push-down video:
https://www.youtube.com/watch?v=eRVLKg0LFtQ

STRENGTH:
Varsity
3 rounds, rest 2:00 between rounds
10 pull-ups
Rest 30 seconds
5 close-grip pull-ups
Rest 30 seconds
5 wide-grip pull-ups
Rest 30 seconds
5 chin-ups

Chin-up video:
https://www.youtube.com/watch?v=NeV02lDwVsk

JV
2 rounds, rest 2:00 between rounds
10 pull-ups
Rest 30 seconds
5 close-grip pull-ups
Rest 30 seconds
5 wide-grip pull-ups
Rest 30 seconds
5 chin-ups

Novice
2 sets, rest 2:00 between rounds
3-5 pull-ups
Rest 30 seconds
2-3 close-grip pull-ups
Rest 30 seconds
2-3 wide-grip pull-ups
Rest 30 seconds
2-3 chin-ups

Beginner
3 sets of
5-10 assisted pull-ups

PREP:
2x
10 pogo jumps
10 Cossacks
50-meter pocket kickers => 50-meter jog

Cossacks video:
https://www.youtube.com/watch?v=C8Wrr3Onrq0