Monday, March 21, 2016 – The Brand X Method

Monday, March 21, 2016

21
Mar

Monday, March 21, 2016

A Brand X Method™ Teen Workout

20160319-DSC_0707STRENGTH:
Deadlift

ACCESSORY:
High box jumps

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:
Clean – receiving position

PREP:
2x
10 Cossacks
5 inchworms

CONDITIONING:
Varsity, Junior Varsity, and Novice
5 rounds
3 three-position cleans
15 burpees
30 double-unders

Varsity – 135#/95#
Junior Varsity – 65#/55#
Novice – 35#/25#

Beginner
3-5 rounds
3 power cleans, 3-second pause in receiving position
10 burpees
15 double-unders or tuck jumps

SKILL:
Varsity
5:00 work on levers

Junior Varsity, Novice and Beginners
Hollow hold and hollow position

MOBILITY:
T-spine smash
Pigeon stretch
Calf stretch

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