Monday, September 18, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift

WARM-UP:
10-meter bear crawl => 10-meter handstand walk => forward roll
10 walking lunges
100-meter run

SKILL:
Clean – working on the layback

PREP:
3x
15 kettlebell swings
10 bandy lat pull-downs

CONDITIONING:
3 rounds
3 hang power cleans
6 strict pull-ups or ring rows
30 double-unders or 15 tuck jumps

Varsity – 135#/95#
Junior Varsity – 65#/55#
Frosh – 35#/25#
Beginner – 5#-10# dumbbells-10#-25# barbell

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

Frosh and Beginner
3x
10 weighted box step-ups, 5#-35# dumbbells
10 hollow rocks

MOBILITY:
T-spine smash
Pigeon