Friday, October 18, 2019

The Brand X Method Teen Workout – Excel

PREPARE
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 medicine ball two-hand chest passes => 10 walking lunges => 3 x 360-degree bar hang

5:00 of mobility
2x
10 PVC good mornings
10 box step-ups

PRACTICE
Hang power clean – focus on reversal

Hang power clean conga line
5x not for time
5 hang power cleans w/bar
5 hang power cleans w/dumbbells
5 hang power cleans w/sandbag
5 medicine ball throws for height

Several lessons here:
– Hip hinge
– Opening the hip
– Reversing quickly
– Movement can be used with different objects
– Movement can be transitioned to throw
** Weight should be light. There are a total of 100 hip hinges in the workout.

PLAY
10:00 sustained effort
Alternating between 1:00 segments of
Rowing (each segment should record the same number of meters rowed)
Burpees (each segment should record same number of burpees)

* With sustained effort we would like to see the output the same from one effort to the next. Example if the first 1:00 row is 250 meters, the next four should be between 240-260.

3x
15 toes-to-bar
30-second L-sit hold

Lat stretch
Spider-Man stretch
Couch stretch