Wednesday, December 30, 2015 – The Brand X Method

Wednesday, December 30, 2015

30
Dec

Wednesday, December 30, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WORK:
5 x 40-meter sprints

WARM-UP:
3x
Arm circles, forward and backward => handstand hold/attempt => handstand walk or bear crawl => banded shoulder distraction => 3 cartwheels => 100-meter run

SKILL:
Push jerk – receiving position

PREP:
2x
10 x 10-meter side shuffle
10 basic dot drills
5 power ball shots

WORKOUT:
AMRAP in 12:00
Varsity
3 push jerks, 135#-155#/95#-115#
4 x 50-meter shuttle run

Junior Varsity
3 push jerks, 65#-75#/45#-55#
4 x 50-meter shuttle run

Novice
6 push jerks, 35#/25#
4 x 50-meter shuttle run

Beginner
6 push jerks, 5#-10# dumbbells or PVC-15# bar
4 x 50-meter shuttle run

Novice and JV have increased reps and lighter weight to work on movement pattern

SKILL:
Advanced
10:00 lever practice
2 x 20 tempo push-ups

Junior Varsity
10:00 plank and hollow practice
3 x 10 tempo push-ups

Novice and Beginner
10:00 plank and hollow practice
2 x 10 tempo push-ups
Tempo is 4-second eccentric/down phase

MOBILITY:
Shoulder distraction
Chest smash20151222-DSC_0422

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