Monday, November 14, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
High box jumps

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 – receiving position

PREP:
2x
10 inchworms
10 PVC Sotts press
3 single-leg broad jumps

CONDITIONING
Varsity
5 rounds
3 hang power cleans, 135#/95#
12 burpees
24 mountain climbers
Rest 1:00

Junior Varsity
5 rounds
3 hang power cleans, 65#/55#
12 burpees
24 mountain climbers
Rest 1:00

Novice
5 rounds
3 hang power cleans, 35#/25#
12 burpees
24 mountain climbers
Rest 1:00

Beginner
5 rounds
6 hang power cleans, 10#-15# dumbbells
8-12 burpees
18-24 mountain climbers
Rest 1:00

SKILL:
Rope climbs
Plank to squat

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice