Monday, April 4, 2016 – The Brand X Method

Monday, April 4, 2016

4
Apr

Monday, April 4, 2016

A Brand X Method™ Teen Workout

20151210-DSC_0241STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for distance

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => 5 perfect squats => 30 seconds in the bottom of the squat => 50-meter high-knee skip => Spiderman stretch => 50-meter high knees => pigeon stretch => 50-meter pocket kickers

SKILL:
Bracing the spine

PREP:
2x
10 Cossacks
15 kettlebell swings

CONDITIONING:
Varsity
4 rounds
5 hang power cleans, 135#/95#
10 strict pull-ups
400-meter run

Junior Varsity
4 rounds
5 hang power cleans, 65#/55#
6-8 strict pull-ups
400-meter run

Novice
4 rounds
5 hang power cleans, 35#/25#
3-5 strict pull-ups
400-meter run

SKILL:
Varsity
3x
2:00 plank hold
Max toes-to-bar (please wrap thumbs)

Junior Varsity
3x
1:30 plank hold
Max toes-to-bar (please wrap thumbs)

Novice
3x
1:00 plank hold
Max toes-to-bar (please wrap thumbs)

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice

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