Friday, August 12, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Deficit work
Power cleans

WARM-UP:
3x or 5:00
Handstand hold => forward roll => 10 squats => wall walk-up => 30 seconds in the bottom of the squat => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups

CONDITIONING:
Varsity
3 rounds/rest 2:00 between rounds
400-meter run
21 kettlebell swings, 24kg/16kg
12 pull-ups (kipping okay)

Junior Varsity
400-meter run
21 kettlebell swings, 16kg/12kg
12 pull-ups (kipping okay)

Novice
400-meter run
15 front squats, 25#
8 pull-ups (kipping okay)

Beginner
400-meter run
15 front squats, 15#-20#
8 pull-ups (kipping okay) or ring rows

SKILL:
Varsity and Junior Varsity
Toes-to-bar
L-sits

Novice and Beginner
Hollow holds
Sit-ups

MOBILITY:
Couch stretch
T-spine smash