Monday, March 30, 2015 – The Brand X Method

Monday, March 30, 2015

30
Mar

Monday, March 30, 2015

A Brand X Method Teen Workout

Technique videos
Deadlift
https://www.youtube.com/watch?v=jTvkLdA2tC8
Cossacks
https://www.youtube.com/watch?v=C8Wrr3Onrq0
Handstand walk
https://www.youtube.com/watch?v=-flU2fivvtE
Toes to bar
https://www.youtube.com/watch?v=-W932q2fNfA
Plank
https://www.youtube.com/watch?v=tzNw7bTxp1YStrength:

Deadlift578999_10151321511057845_1239004022_n

Accessory Work:
Seated box jumps

Warm-Up:
3x
10-meter handstand walk => forward roll => 10 walking lunges => 10 walking toe touches =>10 box step-ups =>5 pull ups=> 5 push-ups => 100-meter run

Skill:
Returning the barbell from hips to ground to the ground

Prep:
2x
10 banded good mornings
10 Cossacks
DSC_0267
Workout:
“The Walking Dead”
Varsity:
5 rounds

5 deadlifts, 225#/155#
10-meter handstand walk
-240
Junior Varsity:
5 rounds
5 deadlifts, 115#/75#
10-meter handstand walk

Novice:
5 rounds
5 deadlifts, 55#/45#
10-meter handstand walk

Skill:
Planks and toes-to-bar
DSC_0486-3
Mobilize:
Triceps and lat stretch
Pigeon stretch
Couch stretch
Athlete’s choice20150306-DSC_0128

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