Friday, December 29, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for height

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 Cossacks, each leg => 4 monkey hangs => 5-meter roving plank => 10 one-legged side-to-side hops, each leg => 50-meter high knees => 50-meter carioca

SKILL:
Pull-up – focus on engaging shoulders/lats to begin movement

PREP:
5:00
Mobility

2x
10 bandy lat pull-downs
10 bandy good mornings

CONDITIONING:
AMRAP in 10:00
Varsity
5 push presses, 95#-135#/65#-95#
10 pull-ups
100-meter run

Junior Varsity
5 push presses, 55#-65#/45#-55#
10 pull-ups
100-meter run
100-meter run

Frosh
5 push presses, 15#-35#
5 pull-ups
100-meter run

Beginner
5 push presses, 10# dumbbells-25# barbell
5-10 ring rows
100-meter run

SKILL:
Varsity
3x
5 rotational medicine ball throws
1:00 each side – one-legged pogos
Max elevated ring rows

Junior Varsity
3x
5 rotational medicine ball throws
0:30-0:45 each side – one-legged pogos
Max elevated ring rows

Frosh
5 rotational medicine ball throws
0:20-0:30 each side – one-legged pogos
10 ring rows

Beginner
5 rotational medicine ball throws
0:20-0:30 each side – one-legged pogos
10 supinated ring rows

MOBILITY:
T-spine smash