Thursday, April 21, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => handstand walk or bear crawl => reverse bear crawl => crab walk forward => crab walk backward => forward roll => 10 walking lunges => 15-30-second passive hang => 100-meter run

FOCUS:
Dumbbell hang power snatch – focus on dip and receiving hip and knee mechanics

GET READY:
2x
10 PVC pass-throughs
10 kettlebell swings

WORKOUT:
AMGMAP in 8:00
5 dumbbell hang power snatches, 5#-15# dumbbell, left arm
1 rope climb or 2 beginner rope climbs
5 dumbbell hang power snatches, right arm
4 x 10-meter side shuffle

SKILL/CHALLENGE:
3x
10 bandy pull-aparts
10 dumbell rows

MOBILITY:
1:00 each side – lat smash
1:00 each side – shoulder distraction