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

Beginner
Wall walk-ups

Mobility:
Spiderman stretch
Posterior chain smash
Athlete’s choice

Photo credit:
Danell Marks Photography​