Wednesday, June 1, 2016 – The Brand X Method

Wednesday, June 1, 2016

1
Jun

Wednesday, June 1, 2016

A Brand X Method™ Teen Workout

20160315-DSC_0248STRENGTH:
Push and Split Jerks

ACCESSORY:
Box jumps

WARM-UP:
3x or 5:00
10 squats => 30 seconds in the bottom of the squat => forward roll => 10 Spiderman lunges => 5 single-leg toe touches, each leg => 10 mountain climbers => 100-meter run

SKILL:
Thruster – focus on maintaining efficient rack position throughout movement

CONDITIONING:
Varsity
100 double-unders
15 thrusters, 95#/65# => 15 pull-ups
Rest 2:00
12 thrusters => 12 pull-ups
Rest 1:00
9 thrusters => 9 pull-ups
100 double-unders

Junior Varsity
100 double-unders
15 thrusters, 55#/45# => 15 pull-ups
Rest 2:00
12 thrusters => 12 pull-ups
Rest 1:00
9 thrusters => 9 pull-ups
100 double-unders

Novice
75 double-unders
12 thrusters, 35#/25# => 12 pull-ups
Rest 2:00
9 thrusters => 9 pull-ups
Rest 1:00
6 thrusters => 6 pull-ups
75 double-unders

Beginner
25-50 double-unders or pogos
12 thrusters, safe # => 12 ring rows
Rest 2:00
9 thrusters => 9 ring rows
Rest 1:00
6 thrusters => 6 ring rows
25-50 double-unders or pogos

SKILL:
Varsity and Junior Varsity
3x
10 weighted walking lunges
10 weighted Bulgarian squats

Novice and Beginner
3x
10 walking lunges
10 Bulgarian squats

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice

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