Friday, May 22, 2015
A Brand X Method™ Teen Workout from Jeff and Mikki Martin
Strength:
Snatch Tekkers
Accessory Work:
Seated single-leg box jumps
Seated single-leg box jumps video:
https://www.youtube.com/watch?v=6yW-psCfJxI
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
Workout:
Varsity
3 rounds
3 power snatches, 115#-135#/85#-95#
12 burpees
36 double-unders
Burpee video:
https://www.youtube.com/watch?v=4H4uu_ulfyM
Double-unders video:
https://www.youtube.com/watch?v=hP7cZNTFihE
Junior Varsity
3 rounds
3 power snatches, 55#/45#
12 burpees
36 double-unders
Novice
3 rounds
3 power snatches, 35#/25#
12 burpees
36 double-unders
Beginner
3 rounds
3 power snatches, PVC-15#
12 burpees
24 double-unders or tuck jumps
Skill:
Varsity
Handstand obstacle course
JV and Novice
Handstand walking straight line
Handstand video:
https://www.youtube.com/watch?v=w52N1cazq_E
Mobility:
Spiderman stretch
Posterior chain smash
Athlete’s choice
Photo credit:
Danell Marks Photography