Friday, July 29, 2016

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 Cossack squats, 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:
Power snatch – focus on safe shoulder position and neutral spine in receiving position

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

CONDITIONING:
AMGMAP in 15:00
Varsity
5 power snatches, 95#-115#/65#-85#
10 box jumps
200-meter run

Junior Varsity
5 power snatches, 55#/45#
10 box jumps
200-meter run

Novice
5 hang power snatches, 25#/35#
10 box jumps
200-meter run

Beginner
5 hang power snatches, PVC-15#
10 box jumps
200-meter run

SKILL:
Varsity, Junior Varsity, and Novice
Handstand hold into walk
Beginner
Wall walk-up, hollow hold

All
3x
5-15 strict toes-to-bar or hanging leg raises

MOBILITY:
T-spine smash