Thursday, January 18, 2018
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