Friday, December 2, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Power cleans

WARM-UP:
3x or 5:00
3 handstand holds/attempts => forward roll => alligator crawl => speed ladder => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Hang power snatch technique

PREP:
10 inchworm push-ups
10 pogos

CONDITIONING:
AMRAP in 5:00, rest 2:00 and repeat for a total of 3x
Varsity
3 hang power snatches, 95#-115#/65#-85#
6 strict toes-to-bar
4 x 50-meter shuttle run

Junior Varsity
3 hang power snatches, 55#/45#
6 strict toes-to-bar
4 x 50-meter shuttle run

Novice
3 hang power snatches, 35#/25#
6 strict toes-to-bar
4 x 50-meter shuttle run

Beginner
3 hang power snatches, PVC – 15#
6 strict toes-to-bar or hanging leg lifts
4 x 50-meter shuttle run

SKILL:
Varsity
3x
2:00 plank hold
15 GHD sit-ups

Junior Varsity
3x
1:00 plank hold
10 GHD sit-ups

Novice
3x
1:00 plank hold
5-10 GHD sit-ups

Beginner
3x
1:00 plank hold
15 sit-ups

MOBILITY:
Hamstring banded distraction
T-spine smash
Athlete’s choice