July 2021 Teen Workout #1 – The Brand X Method

July 2021 Teen Workout #1

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