Thursday, January 18, 2018 – The Brand X Method

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
5 x 40-meter sprints

WARM-UP:
3x
Arm circles, forward and backward => handstand hold/attempt => handstand walk or bear crawl => banded shoulder distraction => 3 cartwheels => basic dot drill x 10 => 100-meter run

SKILL:
Clean – demo and practice the jumping jack clean w/pause in the receiving position

PREP:
5:00 mobility

2x
10 x 10-meter side shuffle
10 inchworms

CONDITIONING:
AMRAP in 12:00
w/a 3-second pause in receiving position
Varsity and Junior Varsity
3 cleans
3 push jerks
200-meter run

Frosh
3 hang power cleans
3 push jerks
200-meter run
Beginner
6 dumbbell hang power cleans
6 dumbbell push presses
200-meter run

SKILL:
Varsity and Junior Varsity
Wall walk-ups, hold and walk
10 ring rows each break

Frosh and Beginner
Wall walk-ups
5-8 ring rows each break

MOBILITY:
Shoulder distraction
Chest smash