Monday, November 2, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WORK:
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:
Snatch – finishing the second pull

PREP:
2x
10 inchworm push-ups
10 PVC Sotts press

CONDITIONING:
Varsity
3 rounds
9 hang power snatches, 95#/65#
12 knees-to-elbows
15 box jumps

Junior Varsity
3 rounds
9 hang power snatches, 55#/45#
12 knees-to-elbows
15 box jumps

Novice
3 rounds
9 hang power snatches, 35#/25#
12 knees-to-elbows
15 box jumps

Beginner
3 rounds
6 hang power cleans, 10#-25#
9 knees-to-elbows or best effort
12 box jumps

SKILL:
Handstand holds and handstand walking

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice