Monday, June 3, 2019 – The Brand X Method

Monday, June 3, 2019

3
Jun

Monday, June 3, 2019

The Brand X Method Teen Workout – Excel

PREPARE
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 Cossacks => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

5:00 mobility
2x
5 dumbbell tempo press and holds (press 5 seconds, hold 3 seconds, use very light weight)
20 lunges

PRACTICE
5:00
Overhead position

3x
5 push jerks
20 step-ups
Done for technique, not time
Rest as needed
Push jerk – 3-second hold in receiving position
Step-ups – push through stepping leg not off leg on ground. One way to help this is to curl toes up on foot on the ground.

PLAY
Rounds
Pull-ups
10 ring rows
Straight into 4 x 50-meter shuttle run
Straight into 30 mountain climbers
2:00 rest between rounds
Pull-ups attempt to hold hollow throughout
Ring rows hold in contracted position for 3 seconds
Shuttle is all out effort
Mountain climbers are all out effort

4:00 continuous movement
20 seconds of each of the following (try and hit same number of reps for each specific movement every round)
Step-back lunges
Burpees
Mountain climbers

Cobra
Couch stretch
Pigeon