Friday, September 18, 2015
A Brand X Method™ Teen Workout
ACCESSORY WORK:
Weighted walking lunges
Walking Lunges- Weighted https://www.youtube.com/watch?v=5-LIDUUSUVI
WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels => Spiderman stretch => 10 one-legged side-to-side hops, each leg => pigeon stretch => speed ladder => 30 seconds in the bottom of the squat
PREP:
3x
10 Cossacks
10 box step-ups
Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0
SKILL:
Shoulder position in overhead squat – finish with 2x through 10 PVC OHS and 30-second tribe jumps 
CONDITIONING:
EMOM
2 hang power snatches; 2 overhead squats
4 hang power snatches; 4 overhead squats
6 hang power snatches; 6 overhead squats
Etc. until teen fails to perform reps within the minute
Varsity: 95/65
Junior Varsity: 55/45
Novice: 35/25
Beginner: safe weight, PVC-15
SKILL:
Lever progressions
Hollow hold for beginners
MOBILITY:
Pigeon stretch
Couch stretch
