Monday, September 5, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Seated single-leg box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

SKILL:
Snatch – finishing the second pull

PREP:
2x-3x
10 bandy high pulls
10 pogos

CONDITIONING:
Varsity
3 rounds
3 power snatches, 115#-135#/85#-95#
12 burpees
36 double-unders

Junior Varsity
3 rounds
3 power snatches, 55#/45#
12 burpees
36 double-unders

Novice
3 rounds
3 power snatches, 35#/25#
12 burpees
36 double-unders

Beginner
3 rounds
3 power snatches, PVC-15#
12 burpees
24 double-unders or tuck jumps

SKILL:
Varsity
Handstand obstacle course

Junior Varsity and Novice
Handstand walking in straight line

Beginner
Wall walk-up

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice