August 2020 Teen workout #2
Prepare
3x
20 jumping jacks
15 squats
10 Spiderman lunges
5 push ups
100 m run
10 straight arm bandy pull down 10 m alligator walk
5:00 mobility
2x
10 walking lunges
5 T planks ea. side (5 second hold)
3-5:00
With partner mirroring movement
Break it up 30-45 second leader/follower
Practice
EMOM 16
Even – Chin ups (3 slow negatives as progression/sub) Odd- Hollow position flutter kicks
Play
Review front squat rack position
6 Tempo front squats (5 seconds down- 3 second pause-1 second up-1 second turn around)
12 box jumps (remind kids their legs will be tired so over jump the first one)
800 m run
This should be at 80% effort so that there is continuous movement for the 15:00 Discuss pacing. Strive to make this a continuous effort with now breaks.
3x
10 two hand chest pass to partner
1-2:00 plank (practice breathing through nose) 50 m Farmers carry
Mobility
Couch stretch athletes choice
Day 3
Prepare
Warm up
5:00 of mobility
The Brand X Warm up 5:00 of mobility
Practice
Strength
Press
2 x 5, 1 x AMAP (Rookie 7 x 3, JV 5 x 3)
Accessory work
Alternating DB Bench *
3 x 10
* Advanced kids try with one arm extended
Sir Charles Flyes 3×15
Play
2k row
This should be at 80%.
Discuss pacing. Strive to maintain stroke rate throughout.
3x
barefoot
10 ring rows
10 bandy pull aparts 25-50 single leg pogos
Mobility
Tricep smash and stretch Pec smash