Feb. 2021 Teen Workout #2

Intent of workout

(https://youtu.be/W1PqRxJwHs4)

Prepare

Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement example
3x
5 Hindu push up/push up combo (https://youtu.be/nBtznAVvhKQ) 5 Walk over push ups (https://youtu.be/E-xwvdnk51E)

Practice

Strength
Press
2 x 3, 1 x AMAP (Tempo 2-0-X-1) (Rookie 7 x 3, JV 5 x 3)

Between rounds 3 two hand med ball chest pass rest 30 seconds between throws (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 17644497-brand-x-iso-med-ball-chest-pass)

Accessory work
Superset
3x
10 dumbbell bench (https://youtu.be/hHRo8x8y0Hk)
10-20 body weight skullcrushers (https://youtu.be/Sp7IRaklGHw)

Play

3 to 6 rounds
2:00 to complete
15 KB swings (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro- course/lessons/17614256-kettlebell-swing)
10 med ball slams
(Be sure that slams are from fully extended position)
Effort should be around 90%. We are looking for a 1:1 Work/Rest ratio, adjust the load and reps so kids finish the work in about 1:00 so they have an equal time to rest.

3x
Max dips (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/ lessons/17644912-brand-x-dip-teen)
10 supinated bandy pull apart (https://youtu.be/UJ-ZH255ql4)

Mobility Wounded eagle Pec smash Tricep smash