Monday, September 25, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Back extensions

WARM-UP:
3x or 5:00
10-meter bear crawl => 10-meter handstand walk => forward roll
10 walking lunges => 100-meter run

SKILL:
Clean – fast elbows

CONDITIONING:
Varsity
5 rounds
5 hang power cleans, 135#/95#
10-meter handstand walk

Junior Varsity
5 rounds
5 hang power cleans, 75#/55#
10-meter handstand walk

Frosh
5 rounds
5 hang power cleans, 45#/35#
10-meter handstand walk or bear crawl

Beginner
5 rounds
5 hang power cleans, 10#-20# dumbbells
10-meter bear crawl

SKILL:
Varsity
3x
2:00 – planks
15 toes-to-bar

Junior Varsity
3x
1:30 – planks
10 toes-to-bar

Frosh
3x
1:00 – planks
15-25 sit-ups

MOBILITY:
Athlete’s choice