August 2020 Teen workout #2 – The Brand X Method

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 page2image1811904

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 page3image1825568