Thursday, March 23, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Single-leg deadlift

WARM-UP:
10-meter bear crawl => 10-meter handstand walk => forward roll
10 walking lunges
100-meter run

SKILL:
Power clean – work on the layback

PREP:
3x
15 kettlebell swings
10 bandy lat pull-downs

CONDITIONING:
Varsity, Junior Varsity and Frosh
3 power cleans
30 double-unders
add 5-10 pounds each round until form breaks down

Beginner
5-7 rounds
6 dumbbell hang power cleans
1:00 – double under practice

SKILL:
Varsity and Junior Varsity
3x-5x
10 ring rows
10 bar rollouts
Lever practice between each round

Frosh and Beginner
3x
10 ring rows
10 hollow rocks
Hollow hold between each round

MOBILITY:
T-spine smash
Pigeon