Wednesday, February 17, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
High box jumps

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:
Snatch – receiving position

PREP:
2x
10 inchworms
10 PVC Sotts presses
3 single-leg broad jumps

WORKOUT:
Varsity, Junior Varsity, Novice
5 rounds, rest 1:00
3 hang power cleans
12 burpees
24 mountain climbers

Varsity
135#/95#
Junior Varsity
65#/55#
Novice
35#/25#

Beginner
5 rounds, rest 1:00
6 hang power cleans, 5#-20# dumbbells
12 burpees
24 mountain climbers

SKILL:
Rope climbs
Plank to squat

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice