Monday, March 14, 2016 – The Brand X Method

Monday, March 14, 2016

14
Mar

Monday, March 14, 2016

A Brand X Method™ Teen Workout

DSC_1557-2STRENGTH:
Deadlift

ACCESSORY:
Power cleans

WARM-UP:
3x or 5:00
3 handstand holds/attempts => forward roll => alligator crawl => speed ladder => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Hang power snatch technique

PREP:
10 inchworm push-ups
10 pogos

CONDITIONIONG:
3 x 5:00 AMRAPs, rest 2:00 in between
3 hang power snatches
6 strict toes-to-bar
4 x 50-meter shuttle run

Varsity
95#-115#/65#-85#
Junior Varsity
55#/45#
Novice
35#/25#
Beginner
PVC-15#
Best effort on toes-to-bar

SKILL:
Varsity
3x
2:00 plank hold
15 GHD sit-ups

Junior Varsity
3x
1:00 plank hold
10 GHD sit-ups

Novice
3x
1:00 plank hold
5-10 GHD sit-ups

Beginner
3x
1:00 plank hold
15 sit-ups

MOBILITY:
Hamstring banded distraction
T-spine smash
Athlete’s choice

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