Monday, February 27, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Kettlebell swings

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Front squat and push press – focus on rack positions. Relate to thruster.

PREP:
3x
10 Cossacks
Handstand holds

CONDITIONING:
AMRAP in 14:00
45 seconds on/15 seconds off
20 toes-to-bar
30 wall ball shots
20 hang power snatches
30-foot handstand walk

Varsity
20#/14#, 95#/65#
Junior Varsity
14#/10#, 55#/45#
Frosh
10#/8#, 35#/25#
Beginner
6#-10#, PVC-20#, sub bear crawl for handstand walk

SKILL:
Flags, levers and hollows

MOBILITY:
T-spine smash
Pigeon