Monday, March 7, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Farmer’s walk

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

SKILL:
Clean – finishing the second pull

PREP:
2x
10 inchworm push-ups
20 kettlebell swings

CONDITIONING:
Varsity, Junior Varsity, and Novice
3-5 rounds, rest 1:00 between
3 hang squat cleans *
9 box jumps
200-meter sprint
* Weight dependent on ability to replicate the perfect front squat position. Hold for count of 3 in receiving position, must stay engaged.

Varsity
40”/32”
Junior Varsity
36”/28”
Novice
28”-32”/24”-28”

Beginner
3-5 rounds, rest 1:00 between
3 hang power cleans *
9 box jumps, 12”-24”
200-meter sprint
* Weight dependent on ability to receive bar is safe power position. Hold for count of 3 in receiving position, must stay engaged.

SKILL:
Handstand holds and handstand walking

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice