Friday, September 11, 2015 – The Brand X Method

Friday, September 11, 2015

11
Sep

Friday, September 11, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

Deadlift 1 https://www.youtube.com/watch?v=jTvkLdA2tC8

ACCESSSORY WORK:
5 x 40-meter sprints

WARM-UP:
3x
Arm circles, forward and backward => handstand hold/attempt => handstand walk or bear crawl => banded shoulder distraction => 3 cartwheels => basic dot drill x 10 => 100-meter run

SKILL:
Receiving position for push jerk

Push Jerk https://www.youtube.com/watch?v=nLpF4xFI27U
Push Jerk Slo Mo  https://www.youtube.com/watch?v=wpA1RhPqthc

PREP:
2x
10 x 10-meter side shuffle
Basic dot drill x 10
5 power ball shots

WORKOUT:
AMRAP in 12:00
Varsity
3 push jerks, 135-155/95-115
4 x 50-meter shuttle run

Junior Varsity
3 push jerks, 65-75/45-55
4 x 50-meter shuttle run

Novice
6 push jerks, 35/25
4 x 50-meter shuttle run

Beginners
6 push jerks, 5-10 pound dumbbells or PVC-15 pound bar
4 x 50-meter shuttle run

Novice and Beginner have increased reps and lighter weight to work on movement pattern

SKILL:
Advanced
10:00 lever practice
2 x 20 tempo push-ups (tempo is 4-second in the eccentric/down phase w/1-second holds at top and bottom)

Junior Varsity
10:00 plank and hollow practice
3 x 10 tempo push-ups

Beginners
10:00 plank and hollow practice
2 x 10 tempo push-ups

Tempo is 4-second in the eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Shoulder distraction
Chest smashDSC_1058-1-2

Danell Marks Photography- San Diego, Ca

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