Thursday, July 7, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead walking lunges => 10 side-to-side blocked hops over PVC => 3 broad jumps => 3 cartwheels => 50-meter high-knee skip => 50-meter back pedal

FOCUS:
Overhead squat – safe spine and shoulder positions; relate to snatch

GET READY:
2x
1:00 – bottom of the squat
10 toy soldiers
10 Cossacks

WORKOUT:
3-5 rounds
10 overhead squats w/2-second hold at bottom, PVC-15# barbell
10 burpees
100-meter run

SKILL:
3x
10 blocked squats
10 tempo squats (4-second eccentric/down phase w/1-second holds at top and bottom)

MOBILITY:
1:00 – Olympic wall squat
1:00 each side – Spiderman stretch