Thursday, May 12, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 100-meter run

FOCUS:
Hang power clean – focus on dip mechanics; demonstrate how dip and receiving position are similar. Practice.

GET READY:
2x
1:00 row
10 kettlebell swings

WORKOUT:
3-4 rounds
12 box jumps
10 toes-to-bar or hanging leg raises
8 hang power cleans, 5# dumbbells-15# barbell

SKILL:
10:00
Headstands and handstands

MOBILITY:
1:00 each side – calf stretch
1:00 each side – banded bully stretch