Wednesday, April 22, 2015 – The Brand X Method

Wednesday, April 22, 2015

22
Apr

Wednesday, April 22, 2015

 A Brand X Method™ Teen Workout from Jeff and Mikki Martin

Strength:
Deadlift
Deadlift Video: https://www.youtube.com/watch?v=jTvkLdA2tC820150217-DSC_0224

Accessory Work:

High box jumps
High box jump video: https://www.youtube.com/watch?v=uhalVn328aEDSC_0432

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:
Receiving position for the snatchDSC_1559

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

Workout:
Varsity
3 rounds
9 hang power snatches, 95#/65#
12 knees-to-elbows
15 box jumpsDSC_1557

Junior Varsity
3 rounds
9 hang power snatches, 55#/45#
12 knees-to-elbows
15 box jumps20150305-DSC_0099-2-2

Novice3 rounds
9 hang power snatches, 35#/25#
12 knees-to-elbows
15 box jumps

Skill:
10:00 EMOM
Rope climbs

Mobility:
Spiderman stretch
Posterior chain smash
Athlete’s choice20150312-DSC_0156

Photo Credit: Danell Marks Photography​

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