Thursday, June 15, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => forward roll => bear crawl => forward roll => speed ladder
10 one-legged hops, each leg => 4 alternating one-legged broad jumps => 2 broad jumps
50-meter high-knee skip => 25-meter side shuffle, left => 25-meter side shuffle, right
5 blocked squats => 6 monkey hangs => 5 push-ups

FOCUS:
Hang power clean – receiving position

GET READY:
2x
5 underhand medicine ball throws for height
10 Spider-Man lunges

WORKOUT:
3 rounds
10 dumbbell hang power cleans w/2-second hold in receiving position
200-meter row
10 dumbbell shoulder presses w/2-second hold at top
100-meter run

SKILL:
3x
10 bandy pull-aparts
5 medicine ball rotational throws each side

MOBILITY:
1:00 each side – couch stretch
1:00 each side – overhead shoulder distraction