Monday, October 26, 2015 – The Brand X Method

Monday, October 26, 2015

26
Oct

Monday, October 26, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WORK:
High box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

SKILL:
Snatch – focus on receiving position

PREP:
2x
10 PVC pressing snatch balance
10 PVC Sotts press
3 single-leg broad jumps

Workout
Varsity
3 rounds
5 hang power snatches, 115-135/75-95
12 knees-to-elbows
15 box jumps, 24”

Junior Varsity
3 rounds
5 hang power snatches, 55#/45#
12 knees-to-elbows
15 box jumps, 24”/20”

Novice
3 rounds
5 hang power snatches, 35#/25#
12 knees-to-elbows
15 box jumps, 20”-24”

Beginner
3 rounds
5 hang power snatches, PVC-15# barbell
6-12 knees-to-elbows or best effort
10-15 box jumps or step-ups, 12”-20”

SKILL:
10:00 EMOM
Rope climbs

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice

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