Wednesday, June 3, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

STRENGTH:
Deadlift
Deadlift 1 https://www.youtube.com/watch?v=jTvkLdA2tC8

ACCESSORY WORK:
Power cleans
HPC different weights https://www.youtube.com/watch?v=W7q8jI_CucY

WARM-UP:
3x or 5:00
3 handstand holds/attempts => forward roll => alligator crawl => speed ladder => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedall

SKILL:
Hang power snatch technique

PREP:
10 inchworm push-ups
10 pogos

CONDITIONING:
3 rounds, rest 2:00 in between
Varsity
2 rounds
7 hang power snatches, 95#/65#
7 hand-release, “perfect plank” push-ups
4 x 50-meter shuttle run (200 meters total)

Junior Varsity
7 hang power snatches, 55#/45#
7 hand-release, “perfect plank” push-ups
4 x 50-meter shuttle run (200 meters total)

Novice
7 hang power snatches, 35#/25#
7 hand-release, “perfect plank” push-ups
4 x 50-meter shuttle run (200 meters total)

Beginner
7 hang power snatches,PVC – 15#
7 hand-release, “perfect plank” push-ups
4 x 50-meter shuttle run (200 meters total)

SKILL:
Varsity
3x
2:00 plank hold
15 GHD sit-ups

JV
3x
1:00 plank hold
10 GHD sit-ups

Novice
3x
1:00 plank hold
5-10 GHD sit-ups

Beginner
3x
1:00 plank hold
15 sit-ups

MOBILITY:
Hamstring banded distraction
T-spine smash
Athlete’s choice

Photo Credit:
Danell Marks Photography