Tuesday, October 25, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats
25 jumping jacks => 20 mountain climbers
200-meter run

FOCUS:
Dumbbell hang power snatch – focus on maintaining neutral spine throughout movement

GET READY:
2x
3 broad jumps
30-second active hang

WORKOUT:
AMGMAP in 8:00-10:00
10 dumbbell hang power snatches, left arm, unloaded-15# dumbbell
10 dumbbell hang power snatches, right arm, unloaded-15# dumbbell
10 supinated ring rows

SKILL:
EMOM for 8:00
Strict pull-ups or best effort

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – banded bully