Monday, May 9, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Hang power clean

ACCESSORY:
Bandy good mornings or good mornings
Bandy side steps

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

SKILL:
Deadlift – focus on safe spine throughout movement

PREP:
2x
10 inchworms
10 pogos
10 bandy pull-downs

CONDITIONING:
Varsity
5 rounds
1 rope climb
5 deadlifts, 225#/155#
20 double-unders

Junior Varsity
5 rounds
1 rope climb
5 deadlifts, 95#/65#
20 double-unders

Novice
4 rounds
1 rope climb
5 deadlifts, 65#/45#
20 double-unders

SKILL:
5:00-10:00
Front lever practice

MOBILITY:
Glute smash
Hip smash
Athlete’s choice