Monday, June 20, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for distance

WARM-UP:
3x or 5:00
10 jumping jacks => 10 Spiderman lunges => pigeon stretch => 30 seconds in the bottom of the squat => 10 good mornings w/PVC => 5 push-ups => 3 cartwheels => 3 broad jumps

SKILL:
Clean – focus on proper setup and bracing

PREP:
3x
5 push-ups
10 bandy push-downs
15 bandy good mornings

STRENGTH AND CONDITIONING:
Varsity
5 rounds
3 muscle-ups
5 power cleans, 135#/95#
30 double-unders

Junior Varsity
5 rounds
3 muscle-ups
5 power cleans, 65#/45#
30 double-unders

Novice
5 rounds
3 muscle-ups or 6 chest-to-bar pull-ups and 6 dips
5 hang power cleans, 45#/35#
30 double unders

Beginner
5 rounds
3 chest-to-bar or standard pull-ups (assisted okay)
3 perfect push-ups
5 power cleans, PVC-15# or 10#-15# dumbbells
15-30 double-unders or pogos

SKILL:
5 rounds
100-meter accelerating sprints

MOBILITY:
T-spine smash
Couch stretch
Athlete’s choice