Wednesday, May 17, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

SKILL:
Hang clean and push press – dip mechanics

PREP:
3x
10 bandy lat pull-downs
10 box step-ups
5 explosive push-ups

CONDITIONING:
1-mile (1600-meter) time trial

-immediately into-

AMGMAP in 10:00
Varsity, Junior Varsity, Frosh
5 dumbbell hang power cleans
10 dumbbell push presses
15 dumbbell lunges

Beginner
5 dumbbell hang power cleans
10 dumbbell push presses
15 lunges (unloaded or w/dumbbells depending on ability)

SKILL:
10:00
Planche progressions
Hollow holds and planks

3x
10 wood choppers
Max close-grip chin-over-bar hold

MOBILITY:
Hamstring smash
Shoulder distraction