Friday, December 11, 2015 – The Brand X Method

Friday, December 11, 2015

11
Dec

Friday, December 11, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Weighted box step-upsPayton_WeightedStepUp

WARM-UP:
3x or 5:00
10 squats => 30 seconds in the bottom of the squat => forward roll => 10 Spiderman lunges => 5 single-leg toe touches, each leg => 10 mountain climbers => 100-meter runHannaMtClimber

SKILL:
Thruster – focus on maintaining efficient rack position throughout movement

CONDITIONING:
Varsity
3-5 rounds, rest 2:00 in between
1:00 to complete 5 cleans w/barbell, 135#/95#
1:00 to complete 5 cleans w/dumbbells, 50#/40#
1:00 to complete 5 cleans w/sandbag, 30#-50#
1:00 to complete max medicine ball clean and throw over 8’ barrier, 20#/14#Hanna_DBclean

Junior Varsity
3-5 rounds, rest 2:00 in between
1:00 to complete 5 cleans w/barbell, 65#/55#
1:00 to complete 5 cleans w/dumbbells, 25#/20#
1:00 to complete 5 cleans w/sandbag, 10#-25#
1:00 to complete max medicine ball clean and throw over 8’ barrier, 14#/12#

Novice
3-5 rounds, rest 2:00 in between
1:00 to complete 5 cleans w/barbell, 35#/25#
1:00 to complete 5 cleans w/dumbbells, 15#/12#
1:00 to complete 5 cleans w/sandbag, 10#-15#
1:00 to complete max med ball clean and throw over 8’ barrier, 10#/8#

** Workout ends when mechanics break down

SKILL:
Advanced and Intermediate
3x
10 weighted walking lunges
10 weighted Bulgarian squatsJr_BulgarianSquat

Novices and Beginners
3x
10 walking lunges
10 Bulgarian squats

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice

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