Tuesday, January 17, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00

Handstand hold/attempt => handstand walk or bear crawl => 20 jumping jacks
10 jumping lunges => 5 jumping squats => 3 broad jumps
Speed ladder => 3 cartwheels => 100-meter run

FOCUS:
Push jerk – focus on dip and re-dip mechanics

GET READY:
2x
10 kettlebell swings
10 bandy shoulder presses

WORKOUT:
5 rounds
10 push jerks w/2-second hold in receiving position, 5# dumbbells-15# barbell
5 strict pull-ups or ring rows
20 double-unders or pogos

SKILL:
3x
1:00-2:00 long plank
3 wall walk-ups
30-second dumbbell overhead hold

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