2
Jul
July 2021 Teen Workout #1
Prepare
5:00 of mobility 3x
10 inchworms
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side
Practice Deadlift 3 rep test
Varsity and JV
3 rep max test
3 rep max is stopped if there is ANY deviation in technical performance of the lift. A quick formula to estimate one rep max from 3 rep test:
(3 rep weight x .033 x 3) + 3 rep weight = 1 Example:
225 x .033 x 3 + 225 = 247.275
Accessory work
DB Row 3 x 15
Play
NFT
3-5 rounds
20-30 m prowler push
20-30 m heavy farmers carry
3x
20 m second sandbag or bar Zercher carry
10 Pollof press 25-50 barefoot single leg pogos
Mobility Pigeon stretch Couch stretch Lat smash