Monday, August 17, 2015 – The Brand X Method

Monday, August 17, 2015

17
Aug

Monday, August 17, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY WORK:
Weighted box step-ups

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 run

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


CONDITIONING:
Varsity
100 double-unders
15 thrusters, 95#/65# => 15 pull-ups
Rest 2:00
12 thrusters => 12 pull-ups
Rest 1:00
9 thrusters => 9 pull-ups
100 double-unders


Junior Varsity
100 double-unders
15 thrusters, 55#/45# => 15 pull-ups
Rest 2:0012 thrusters => 12 pull-ups
Rest 1:00
9 thrusters => 9 pull-ups
100 double-unders


Novice
75 double-unders
12 thrusters, 35#/25# => 12 pull-ups
Rest 2:00
9 thrusters => 9 pull-ups
Rest 1:00
6 thrusters => 6 pull-ups
75 double-unders


SKILL:
Varsity and Junior Varsity
3x
10 weighted walking lunges
10 weighted Bulgarian squats


Novices and Beginners
3x
10 walking lunges

10 Bulgarian squats

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice20150224-DSC_0474-2

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