Friday, July 14, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Seated single-leg box jumps

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:
Finishing the second pull

PREP:
2x-3x
10 bandy high-pulls
10 pogos

CONDITIONING:
AMRAP in 15:00
Varsity, Junior Varsity and Frosh
Hang squat clean => lunge => lunge
Hang squat snatch => lunge => lunge

Beginner
Hang power clean => lunge => lunge
Hang power snatch => lunge => lunge

SKILL:
3 x 10
Wood choppers

Varsity
Handstand obstacle course

Junior Varsity and Frosh
Handstand walking straight line

Beginner
Wall walk-up

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice