Monday, July 4, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

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