Wednesday, December 9, 2015 – The Brand X Method

Wednesday, December 9, 2015

9
Dec

Wednesday, December 9, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift
Bandy good morningsTessaMarissa_SLDeadlift

WARM-UP:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedalTessa_BroadJump

SKILL:
Hang power clean – focus on getting under the bar

PREP:
2x
10 kettlebell swings
10 inchworms
10 pogos

CONDITIONING:
Varsity
1200-meter run
63 Russian kettlebell swings, 53#/35#
36 pull-ups (kipping okay)

Junior Varsity
1200-meter run
63 Russian kettlebell swings, 35#/25#
36 pull-ups (kipping okay)

Novice
1200-meter run
45 Russian kettlebell swings, 15#-20#
20 pull-ups (kipping okay)Tessa_KBSwing

SKILL:
10:00
Practice one-legged broad jumps and precision jumps

MOBILITY:
T-spine smash
Couch stretch
Athlete’s choice

Photo Credit: Danell Marks Photography

Leave a Reply