Monday, October 24, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deload – Snatch

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter  carioca => 50-meter  high-knee skip

SKILL:
Hang power clean – focus on speed under the bar and position on catch

PREP:
2x
10 throw for height (light medicine ball)
10 ring rows
10 box step-ups (focus neutral hip)

CONDITIONING:
Varsity:
AMGMAP in 12:00
200-meter  run
10 hang power cleans, 95#/65#
30 mountain climbers

Junior Varsity:
AMGMAP in 12:00
200-meter  run
10 hang power cleans, 55#/45#
30 mountain climbers

Novice:
AMGMAP in 12:00
200-meter  run
10 hang power cleans, 35#/25#
30 mountain climbers

Beginner
AMGMAP in 10:00-12:00
200-meter  run
10 hang power cleans, 10#-15# dumbbells
20-30 mountain climbers

SKILL:
Varsity, Junior Varsity, and Novice:
3x
10 weighted box step-ups, 5#-35# dumbbells
10 bar roll-outs

Beginner:
3x
10 box step-ups, unloaded-15# dumbbells
0:30-1:00 long plank

MOBILITY:
Athlete’s choice (focus on hips)