Friday, November 25, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Farmer’s walk

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:
Clean – finishing the second pull

PREP:
2x
10 inchworm push-ups
20 kettlebell swings

CONDITIONING:
Varsity
3-5 rounds
3 hang squat cleans *
9 box jumps, 40/32
200-meter sprint
1:00 between rounds

Junior Varsity
3-5 rounds
3 hang squat cleans *
9 box jumps, 30/24
200-meter sprint
1:00 between rounds

Novice
3-5 rounds
3 hang power cleans => front squat *
9 box jumps, 24/20
200-meter sprint
1:00 between rounds

Beginner
3-5 rounds
3 dumbbell hang power cleans
9 box jumps, 12”-24”
200-meter sprint

* Weight dependent on ability to replicate the perfect front squat position. Hold for 3-count in receiving position; must stay engaged

SKILL:
Handstand holds and handstand walking

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice