Monday, February 13, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlifts
Good mornings

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high knees

SKILL:
Hang power clean – reversing direction

PREP:
2x
1 wall walk-up
5 push-ups
20 kettlebell swings

CONDITIONING:
Varsity
4 rounds
5 hang power cleans, 135#/95#
5 push presses, 135#/95#
4 x 25-meter shuttle run

Junior Varsity
4 rounds
5 hang power cleans, 55#/45#
5 push presses, 55#/45#
4 x 25-meter shuttle run

Frosh
4 rounds
5 hang power cleans, 35#/25#
5 push presses, 35#/25#
4 x 25-meter shuttle run

Beginner
4 rounds
5 hang power cleans, 10#-25# dumbbells
5 push presses, 10#-25# dumbbells
4 x 25-meter shuttle run

SKILL:
3x
Precision jump for distance

Varsity and Junior Varsity
Muscle-ups

MOBILITY:
Plantar surface
Side hip smash
Athlete choice