January 2022 Teen Workout #3

Prepare
5:00 of mobility
Brand X® Warm Up
5:00 of mobility and movement (example)
3x
5 Hindu push up/push up combo
5 Walk over push ups

Practice
Strength
Press or Bench Press
2 x 3, 1 x AMAP (Tempo 2-0-X-1)
(Rookie 7 x 3, JV 5 x 3) 3 medball chest pass to explosive push ups after every set
Accessory work
Strengthen shoulders and pressing ability
Z-Press
3 x 10-12
Strengthen lockout and triceps
Floor press
5 x 8

Play
Not for time
3-5 rounds
20-30 m prowler rope pull
20-30 m heavy yoke or back rack carry
3 rounds
25-50 single leg pogos
10 single leg deadlifts

Mobility
Wounded eagle
Pec smash
Tricep smash