Friday, September 21, 2018 – The Brand X Method

Friday, September 21, 2018

21
Sep

Friday, September 21, 2018

A Brand X Method™ Teen Class

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift

WARM-UP:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Bracing with an uneven load

PREP:
5:00
Mobility
2x
10 kettlebell swings
10 inchworms
10 pogos

CONDITIONING:
Varsity
5 rounds
4 single-arm dumbbell hang power cleans, each arm, up to 50#/35#
12 toes-to-bar
36 double-unders

Junior Varsity
5 rounds
4 single-arm dumbbell hang power cleans, each arm, up to 35#/25#
12 toes-to-bar
24 double-unders

Rookie
4 rounds
4 dumbbell hang power cleans, safe weight
12 toes-to-bar or hanging leg lifts
24 pogos

SKILL:
3x
10 modified skaters
10 kettlebell passes each side
Max bar or bench dips

MOBILITY:
T-spine smash
Couch stretch
Athlete’s choice