Thursday, August 2, 2018 – The Brand X Method

Thursday, August 2, 2018

2
Aug

Thursday, August 2, 2018

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossacks => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spider-Man lunges => 50-meter carioca => 50-meter high-knee skip

SKILL:
Hang power clean – focus on speed under the bar and position on catch

PREP:
5:00
Mobility

2x
10 hollow rocks
5 explosive push-ups
5 power ball shots

STRENGTH:
10:00 cap
3 rounds
5 strict handstand push-ups or dumbbell shoulder presses
10 strict ring dips or bar dips/bench dips
15 push-ups

SKILL:
3x
5 rotational medicine ball throws each side
5 bar roll-outs
Max L-sit

MOBILITY:
Athlete’s choice – focus on hips