July 2022 Teen Workout #3

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up
5:00 movement and mobility (Example)
3x
5 Hindu push up/push up combo
5 Walk over push ups

Practice
Press
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
Barbell row
3 x10
Front Raise
2 x 15
Banded face pulls
2 x 15

Play
Complete 3 rounds of
2 Inchworms
3 Push Ups
4 shoulder taps
5 Burpees
Rest 1:00 between, repeat for a total of 3-5x
3 rounds
25-50 single leg pogos
10 single leg deadlifts

Mobility
Wounded eagle
Pec smash
Tricep smas