Friday, April 28, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
5 x 40-meter sprints

WARM-UP:
3x
Arm circles, forward and backward => Handstand hold/attempt => handstand walk or bear crawl => banded shoulder distraction => 3 cartwheels => basic dot drill x 10 => 100-meter run

SKILL:
Push jerk – receiving position

PREP:
2x
10 x 10-meter side shuffle
10 basic dot drills
5 powerball shots

CONDITIONING:
AMRAP in 12:00
Varsity
3 push jerks, 135#-155#/95#-115#
10 toes-to-bar
200-meter recovery run

Junior Varsity
3 push jerks, 65#-75#/45#-55#
10 toes-to-bar
200-meter recovery run

Frosh
6 push jerks, 35#/25#
10 toes-to-bar
200-meter recovery run

Beginner
6 push jerks, 5#-10# dumbbells or PVC-15# bar
10 toes-to-bar
200-meter recovery run

Junior Varsity, Frosh, and Beginner have increased reps and lighter weight to work on movement pattern

SKILL:
Varsity
10:00 – lever practice
2 x 20 tempo push-ups*

Junior Varsity
10:00 – plank and hollow practice
3 x 10 tempo push-ups*

Frosh and Beginner
10:00 – plank and hollow practice
2 x 10 tempo push-ups*

* tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBIITY:
Shoulder distraction
Chest smash