Wednesday, December 28, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Good mornings or bandy good mornings
Bandy side step

WARM-UP:
3x or 5:00
10 PVC pass-throughs => forward roll => 10 jumping jacks => handstand walk or bear crawl => 10 squats => 30 seconds in the bottom of the squat => 10 lateral lunges => 10 one-legged side-to-side hops, each leg

SKILL:
Hang power snatch – focus on triple extension

PREP:
2x
10 inchworm push-ups
10 box jumps

CONDITIONING:
Varsity
5 rounds
5 hang power snatches, 115#/85#
10 burpees
30 double-unders

Junior Varsity
5 rounds
5 hang power snatches, 55#/45#
10 burpees
30 double-unders

Novice
5 rounds
5 hang power snatches, 35#/25#
10 burpees
30 double-unders

Beginners
3 rounds
5 hang power snatches, pvc-15#
10 burpees
15-30 double-unders or 30 pogos

SKILL:
3x
Triple broad jump
100-meter farmer’s carry

MOBILITY:
High glute smash
Banded hip distraction