Wednesday, December 21, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for distance

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => 5 perfect squats => 30 seconds in the bottom of the squat => 50-meter high-knee skip => Spiderman stretch => 50-meter high knees => pigeon stretch => 50-meter pocket kickers

SKILL:
Clean – bracing the spine

PREP:
2x
10 Cossacks
15 kettlebell swings

CONDITIONING:
6 rounds
* Each round is for time, but rest as needed between rounds. Odd rounds use barbell; even rounds use dumbbells
Varsity
3 heavy hang power cleans
8-10 strict pull-ups
400-meter run

Junior Varsity
3 heavy hang power cleans
5-7 strict pull-ups
400-meter run

Novice
3 heavy hang power cleans
3-5 strict pull-ups
400-meter run

Beginner
6 hang power cleans, 10#-25#
2-3 strict pull-ups or 5-10 ring rows
200-400-meter run

SKILL:
Varsity
3x
2:00 plank hold
Max toes-to-alternating-hand

Junior Varsity
3x
1:30 plank hold
Max toes-to-alternating-hand

Novice
3x
1:00 plank hold
Max toes-to-bar

Beginner
2x-3x
1:00 plank hold
Max hanging leg raises

* Please wrap thumbs for all max sets

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice