August 2022 Teen Workout #1

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up
5:00 movement and mobility (Example)
5 Quadrupedal bear crawl, 10 m
Airplanes, 5 ea. side
5 Down dog/up dog

Practice
Deadlift
(Review note from Youth Coach Pro on where to start kids in new cycle)
2 x 10 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3) 3 dumbbell hang power cleans after every set
Accessory work
Barbell Row
3 x 12

Play
Perform 3 reps hang power clean
Run 200 m
Add 10 pounds every round
Continue until you are unable to complete three reps. Starting weight should give you
6-8 rounds a good rule of thumb is 75% of three rep.
3x
10 Pollof press

Mobility
Pigeon stretch
Couch stretch
Lat smash