Monday, May 2, 2016 – The Brand X Method

Monday, May 2, 2016

2
May

Monday, May 2, 2016

A Brand X Method™ Teen Workout

20160425-DSC_0331STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for distance

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => 5 perfect squats => 30 seconds in the bottom of the squat => 50-meter high-knee skip => Spiderman stretch => 50-meter high knees => pigeon stretch => 50-meter pocket kickers

SKILL:
Bracing the spine

PREP:
2x
10 Cossacks
15 kettlebell swings

CONDITIONING:
Varsity
5 rounds
5 hang power cleans, 135#-185#/95#-135#
400-meter run

Junior Varsity
5 rounds
5 hang power cleans, 55#-75#/45#-65#
400-meter run

Novice
5 rounds
5 hang power cleans, 15#-35#
400-meter run

Beginner
3-5 rounds
5-7 hang power cleans, 5#-15# dumbbells
200-400-meter run

SKILL:
Varsity
3x
2:00 plank hold
Max toes-to-bar (please wrap thumbs)

Junior Varsity
3x
1:30 plank hold
Max toes-to-bar (please wrap thumbs)

Novice and Beginner
2x-3x
1:00 plank hold
Max toes-to-bar or hanging leg raises (please wrap thumbs)

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice

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