Friday, August 19, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
See workout in conditioning class below

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

SKILL:
Deadlift – setup

PREP:
2x
10 single-leg deadlifts
3 single-leg broad jumps

CONDITIONING:
Varsity
21-15-9
Deficit deadlifts
Handstand push-ups

-or-

15-12-9
Hang power cleans
21-15-9
Handstand push-ups

Junior Varsity
21-15-9
Deadlifts
Handstand push-ups

Novice
21-15-9
Deadlifts
Push-ups

Beginner
15-12-9
Kettlebell deadlifts
Push-ups

SKILL:
EMOM for 10:00
Rope climbs

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice