Friday, August 11, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift

WARM-UP:
10-meter bear crawl
10-meter handstand walk
Roll
10 walking lunges
100-meter run

SKILL:
Snatch – the layback

PREP:
3x
15 kettlebell swings
10 bandy lat pull-downs

CONDITIONING:
Varsity, Junior Varsity, and Frosh
3 rounds, not for time
6 strict pull-ups
12 dumbbell snatches (switch hands each snatch and reset each rep)
30 double-unders

Beginner
3 rounds, not for time
3 strict pull-ups or 6 perfect ring rows
12 hang dumbbell snatches (switch hands each snatch and reset each rep)
12-24 double-unders or 30 pogos

SKILL:
Varsity and Junior Varsity
3x
10 weighted box step-ups, 5#-35# dumbbells
10 bar roll-outs*
* if necessary, use wall progression whereby the wall limits range of motion of barbell

Frosh
3x
10 weighted box step-ups, 5#-35# dumbbells
10 hollow rocks

Beginner
3x
10 box step-ups, unloaded-20# dumbbells
10 x 3-5-second hollow holds

MOBILITY:
T-spine smash
Pigeon stretch