October 2021 Teen Workout #1

Prepare
Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement

(example)
3x
10 inchworms
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side

Practice
Strength
Deadlift
2 x 10, 1 x AMAP (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
Varsity – between each round do three Dumbbell hang power cleans
Accessory work
Mid back or lat weakness
Seal row
3 x 12 (Tempo 3211)
Hamstring weakness
Banded Pull Through
3 x 12
Weakness off the ground
Front squats (3211)
3-5 x 5

Play
TEST
1 set max strict pull ups
3x through
200 m sprint
400 recovery pace
Sprint should be at 90-95% effort
3x
10 Pollof press
25-50 barefoot single leg pogos

Mobility
Pigeon stretch
Couch stretch
Lat smash