Nov. 2020 Teen Workout #1 – The Brand X Method

Nov. 2020 Teen Workout #1

3
Nov

Nov. 2020 Teen Workout #1

Prepare

Warm up
5:00 of mobility
The Brand X Warm up
10 inchworms
https://youtu.be/VYC7d160n5Q
Pendulums, 5 ea. side https://youtu.be/q0Q0EE8gSoE
Childs pose to Spider-Man to sit through, 5 ea. side https://youtu.be/pKs5yfYJzp0

Practice

Strength
Deadlift
2 x 10 (Tempo 32X1) (Rookie 7 x 3, JV 5 x 3)

Accessory work
Barbell Row (https://youtu.be/XnrND2RYwOs) 3 x 10
Max strict pull ups (https://youtu.be/9HJb9mhskyI) 2 x max

Play

Perform 3 reps hang power clean
Rest 1:00 and add 5-10 pounds
Continue until you are unable to complete three reps. Starting weight should give you 6-8 rounds a good rule of thumb is 75% of three rep.
(https://youtu.be/CzO-u5HI7uk)

3x
10 Poll of press (https://youtu.be/sdsaTmUsDTA) 25-50 barefoot single leg pogos (https://youtu.be/mjISI8rkmkE)

Mobility Pigeon stretch Couch stretch Lat smash