Friday, September 16, 2016 – The Brand X Method

Friday, September 16, 2016

16
Sep

Friday, September 16, 2016

A Brand X Method™ Teen Workout

20160906-DSC_0124-2STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift
Supinated barbell row

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high knees

SKILL:
Hang power clean – reversing direction in third pull

CONDITIONING:
Not For Time
6 rounds
3 power cleans (3-second pause in receiving position), 135#/95#
3 push jerk (3-second pause in receiving position), 135#/95#
30-meter overhead carry (15 meters out and back)

Varsity – 135#/95#
Junior Varsity – 55#/45#
Novice – 35#/25#
Beginner – 10#-25#

SKILL:
3x
Precision jump for distance

MOBILITY:
Plantar surface
Side hip smash
Athlete’s choice

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