Monday, June 6, 2016 – The Brand X Method

Monday, June 6, 2016

6
Jun

Monday, June 6, 2016

A Brand X Method™ Teen Workout

20151208-DSC_0081STRENGTH:
Deadlift
1 x 5, 1 x AMAP

ACCESSORY:
Kettlebell swings

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Front squat and push press – focus on rack positions. Relate to thruster.

PREP:
3x
10 Cossacks
Handstand holds

CONDITIONING:
AMGMAP in 15:00, working 45 seconds on/15 seconds off
20 toes-to-bar
30 wall ball shots
20 hang power snatches
30-foot handstand walk

Varsity
95#/65#
Junior Varsity
55#/45#
Novice
35#/25#
Beginner
PVC-20#

SKILL:
Flags, levers and hollows

MOBILITY:
T-spine smash
Pigeon

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