Thursday, March 9, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Forward roll => speed ladder => handstand hold/attempt => handstand walk or bear crawl
Crab walk => 30 seconds in the bottom of the squat => 3 broad jumps
10 blocked hops => 10 blocked squats
100-meter run

FOCUS:
Dumbbell snatch – focus on neutral spine and safe overhead position

GET READY:
2x
100-meter high-knee skip
10-second passive hang => 10-second active hang

WORKOUT:
4 rounds
10 dumbbell snatches, right arm w/2-second pause in receiving position
50-meter waiter’s carry
10 dumbbell snatches, left arm w/2-second pause in receiving position
50-meter waiter’s carry

SKILL:
3x
30-second hollow hold
10 toes-to-bar or hanging leg lifts

MOBILITY:
1:00 each side overhead shoulder distraction