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