Monday, May 11, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

Strength:
Deadlift

Accessory Work:
High box jumps

Warm-Up:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps

Skill:
Receiving position for the clean

Workout:
Varsity
6:00 AMRAP
w/135# or 95# barbell and w/o putting down the bar
1 round = 3 deadlifts =>3 hang power cleans => 3 front squats => 3 push jerks

DL-HPC-FS-OH Video:
Guys: https://www.youtube.com/watch?v=S_L9wG2G6k0
Gals: https://www.youtube.com/watch?v=QYi_6mjxOH8

Junior Varsity
6:00 AMRAP
w/65# or 55# barbell and w/o putting down the bar
1 round = 3 deadlifts =>3 hang power cleans => 3 front squats => 3 push jerks

Novice
6:00 AMRAP
w/45# or 35# barbell and w/o putting down the bar
1 round = 3 deadlifts =>3 hang power cleans => 3 front squats => 3 push jerks

Skill:
10:00
L-sit holds
Pull-up practice – superman-hollow rock kipping (remember to wrap thumbs on bar)