Wednesday, January 13, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for distance

WARM-UP:
3x or 5:00
10 jumping jacks => 10 Spiderman lunges => pigeon stretch => 30 seconds in the bottom of the squat => 10 good mornings w/PVC => 5 push-ups => 3 cartwheels => 3 broad jumps

SKILL:
Clean – focus on proper setup and bracing

PREP:
3x
5 push-ups
10 bandy push-downs
15 bandy good mornings

CONDITIONING:
Varsity
5 muscle-ups
Then –
3 rounds
3 snatches, 135#/95#
5 box jumps, 40”/32”
Then –
5 muscle-ups

Junior Varsity
5 muscle-ups
Then –
3 rounds
3 snatches, 65#/45#
5 box jumps, 24”/30”
Then –
5 muscle-ups

Novice
3 muscle-ups or 6 chest-to-bar pull-ups and 6 dips
Then –
3 rounds
3 snatches, 45#/35#
5 box jumps, 20”/24”
Then –
3 muscle-ups or 6 chest-to-bar pull-ups and 6 dips

Beginner
5 chest-to-bar pull-ups (assisted okay)
10 perfect push-ups
Then –
3 snatches, pvc-15
5 box jumps, 12”-20”
Then –
5 chest-to-bar pull-ups (assisted okay)

SKILL:
5 rounds
100-meter accelerating sprints

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