Friday, September 11, 2015
A Brand X Method™ Teen Workout
STRENGTH:
Deadlift
Deadlift 1 https://www.youtube.com/watch?v=jTvkLdA2tC8
ACCESSSORY WORK:
5 x 40-meter sprints
WARM-UP:
3x
Arm circles, forward and backward => handstand hold/attempt => handstand walk or bear crawl => banded shoulder distraction => 3 cartwheels => basic dot drill x 10 => 100-meter run
SKILL:
Receiving position for push jerk
Push Jerk https://www.youtube.com/watch?v=nLpF4xFI27U
Push Jerk Slo Mo https://www.youtube.com/watch?v=wpA1RhPqthc
PREP:
2x
10 x 10-meter side shuffle
Basic dot drill x 10
5 power ball shots
WORKOUT:
AMRAP in 12:00
Varsity
3 push jerks, 135-155/95-115
4 x 50-meter shuttle run
Junior Varsity
3 push jerks, 65-75/45-55
4 x 50-meter shuttle run
Novice
6 push jerks, 35/25
4 x 50-meter shuttle run
Beginners
6 push jerks, 5-10 pound dumbbells or PVC-15 pound bar
4 x 50-meter shuttle run
Novice and Beginner have increased reps and lighter weight to work on movement pattern
SKILL:
Advanced
10:00 lever practice
2 x 20 tempo push-ups (tempo is 4-second in the eccentric/down phase w/1-second holds at top and bottom)
Junior Varsity
10:00 plank and hollow practice
3 x 10 tempo push-ups
Beginners
10:00 plank and hollow practice
2 x 10 tempo push-ups
Tempo is 4-second in the eccentric/down phase w/1-second holds at top and bottom
MOBILITY:
Shoulder distraction
Chest smash
