Wednesday, April 22, 2015

 A Brand X Method™ Teen Workout from Jeff and Mikki Martin

Strength:
Deadlift
Deadlift Video: https://www.youtube.com/watch?v=jTvkLdA2tC8

Accessory Work:

High box jumps
High box jump video: https://www.youtube.com/watch?v=uhalVn328aE

Warm-Up:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

Skill:
Receiving position for the snatch

Prep:
2x
10 PVC pressing snatch balance
10 PVC Sotts press
3 single-leg broad jumps

Workout:
Varsity
3 rounds
9 hang power snatches, 95#/65#
12 knees-to-elbows
15 box jumps

Junior Varsity
3 rounds
9 hang power snatches, 55#/45#
12 knees-to-elbows
15 box jumps

Novice3 rounds
9 hang power snatches, 35#/25#
12 knees-to-elbows
15 box jumps

Skill:
10:00 EMOM
Rope climbs

Mobility:
Spiderman stretch
Posterior chain smash
Athlete’s choice

Photo Credit: Danell Marks Photography​