Monday, November 30, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WoRK:
Single-leg deadlift
Supinated barbell row

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high knees

SKILL:
Hang power clean – focus on reversing direction

WORKOUT:
Not for Time
Varsity
6 rounds
3 power cleans (3-second pause in receiving position), 135#/95#
3 push jerk (3-second pause in receiving position), 135#/95#
30-meter overhead carry (15 meters out and back)

Junior Varsity
3 power cleans (3-second pause in receiving position), 55#/45#
3 push jerk (3 second pause in receiving position), 55#/45#
30-meter overhead carry (15 meters out and back)

Novice
3 power cleans (3-second pause in receiving position), 35#/25#
3 push jerk (3-second pause in receiving position), 35#/25#
30-meter overhead carry (15 meters out and back)

Beginners
3 power cleans (3-second pause in receiving position), 10#-25#
3 push jerk (3-second pause in receiving position), 10#-25#
30-meter overhead carry (15 meters out and back)

SKILL:
3x
Precision jump for distance

MOBILITY:
Plantar surface
Side hip smash
Athlete’s choice