Thursday, July 13, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high knees

SKILL:
Hang power clean, reversing direction

CONDITIONING:
Not for Time
Varsity
6 rounds
3 power cleans (3-second pause in receiving position), 135#/95#
3 push jerks (3-second pause in receiving position), 135#/95#
30-meter overhead carry (15 meters out and back)

Junior Varsity
3 power cleans (3-second pause in receiving position), 55#/45#
3 push jerk (3-second pause in receiving position), 55#/45#
30 double-unders

Frosh
3 power cleans (3-second pause in receiving position), 35#/25#
3 push jerk (3-second pause in receiving position), 35#/25#
30 double-unders

Beginners
3 power cleans (3-second pause in receiving position), 10#-25#
3 push jerk (3-second pause in receiving position), 10#-25#
15 tuck jumps

SKILL:
3x
3 medicine ball throw for height
30-50 pogos
Muscle-up work

MOBILITY:
Plantar surface
Side hip smash
Athlete’s choice