October 2021 Teen Workout #3

Prepare
Warm up
5:00 of mobility
The Brand X Warm up
5:00 of mobility and movement (example)
3x
5 Hindu push up/push up combo
5 Walk over push ups

Practice
Strength
Press or Bench
2 x 10, 1 x AMAP (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
Varsity – between each set do 3 med ball chest pass to explosive push up
Accessory work
Weak shoulders
Front raises
3 x 12 (Tempo 3112)
Weak triceps
Bodyweight Skullcrushers
2 x Max

Play
TEST
1 set max strict toes to bar
3x
2:00 to get max rope climbs (12’- 15’)
800 m run
(2:00 starts immediately upon return from 800)
3x
5-15 second V sit hold
15-30 second T plank
10 KB passes

Mobility
Tricep smash and stretch
Pec smash