March 2020 TEEN Workout #2 – The Brand X Method

March 2020 TEEN Workout #2

15
Mar

March 2020 TEEN Workout #2

Prepare

3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 Cossacks => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

5:00 mobility

2x

5 DB tempo press and hold (5-3-5)

20 lunges

Practice

Review 5:00

Overhead position

3-5x

5 push jerks

10 box jumps

100 m Sprint

For advanced kids work should be at 95-100%

Work/Rest should be 1:4 between rounds

For kids working on push jerk technique and jumping and landing mechanics

Done for technique not time

Push jerk 3 second hold in receiving position

Hold in landing position for 3 seconds

Replace 100 m sprint with 200 m sprint

Play

4x

5 pull-ups

10 ring rows

Rest 2-3:00 between rds

(Work scapulae moving first in both movements)

Mobility

Cobra

Couch stretch

Pigeon