Friday, September 30, 2016 – The Brand X Method

Friday, September 30, 2016

30
Sep

Friday, September 30, 2016

A Brand X Method™ Teen Workout

20160927-DSC_0071STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift
Bandy good mornings

WARM-UP:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Hang power clean – getting under the bar

PREP:
2x
10 kettlebell swings
10 inchworms
10 pogos

CONDITIONING:
Varsity
1200-meter run
63 Russian kettlebell swings, 24kg/16kg
36 pull-ups (kipping okay)

Junior Varsity
1200-meter run
63 Russian kettlebell swings, 16kg/12 kg
36 pull-ups (kipping okay)

Novice
1200-meter run
45 Russian kettlebell swings, 12kg/8kg
20 pull-ups (kipping okay)

Beginner
800-1200-meter run
20-30 Russian kettlebell swings, 4kg-12kg
10-15 pull-ups (kipping okay) or ring rows

SKILL:
10:00
Practice one-legged broad jumps and precision jumps

MOBILITY:
T-spine Smash
Couch stretch
Athlete’s choice

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