4
Jul
Monday, July 4, 2016
A Brand X Method™ Teen Workout
ACCESSORY:
Single-leg deadlift
WARM-UP:
3x or 5:00
10-meter bear crawl => 10-meter handstand walk => forward roll => 10 walking lunges => 100-meter run
SKILL:
Power clean – work on the layback
PREP:
3x
15 kettlebell swings
10 bandy pull-downs
CONDITIONING:
3 rounds
3 dumbbell hang power cleans
6 strict pull-ups
30 double-unders
Varsity
50#/40#
Junior Varsity
40#/30#
Novice
15#-20#
Beginner
10#-15#
SKILL:
Varsity and Junior Varsity
3x
10 weighted box step-ups, 5#-35# dumbbells
10 bar roll-outs
Novice and Beginner
3x
10 weighted box step-ups, 5#-25# dumbbells
10 hollow rocks
MOBILITY:
T-spine smash
Pigeon