Wednesday, October 7, 2015 – The Brand X Method

Wednesday, October 7, 2015

7
Oct

Wednesday, October 7, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WORK:
Seated box jumps

WARM-UP:
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 bar from hips to the ground

PREP:
2x
10 banded good mornings
10 Cossacks

WORKOUT:
“The Walking Dead”
Varsity
5 rounds
5 deadlifts, 225#/155#
10-meter handstand walk

Junior Varsity
5 rounds
5 deadlifts, 115#/75#
10-meter handstand walk

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

Beginner
3-5 rounds
5 kettlebell deadlifts
10-meter bear crawl

SKILL:
Planks and toes-to-bar

MOBILITY:
Triceps and lat stretch
Pigeon stretch
Couch stretch
Athlete’s choice

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