Wednesday, August 12, 2015

 

Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WORK:
Single-leg deadlift

WARM-UP:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Hang power clean – getting under the bar

PREP:
2x
10 kettle bell swings
10 inchworms
10 pogos

Inchworms: https://www.youtube.com/watch?v=OPItwidBKFg

CONDITIONING:
Varsity
5 rounds
4 hang power cleans, 155#/115#
12 toes-to-bar
36 double-unders

hang power cleans https://www.youtube.com/watch?v=jo5KGWaEmr8

double-unders https://www.youtube.com/watch?v=hP7cZNTFihE

Junior Varsity
5 rounds
4 hang power cleans, 85#/65#
12 toes-to-bar
36 double-unders

Novice
4 rounds
5 hang power cleans, 45#/35#
10 toes-to-bar
30 double-unders

SKILL:
10:00
Practice one-legged broad jumps and precision jumps

MOBILITY:
T-spine smash
Couch stretch
Athlete’s choice

Photo Credit:
Danell Marks Photography- San Diego, Ca​