Wednesday, May 20, 2015

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

Strength:
Power clean tekkers

Accessory Work:
Medicine ball throw for height

Warm-Up:
3x or 5:00
10 PVC pass-throughs => 10 hang power snatches w/PVC => 10 overhead squats w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 100-meter run

Skill:
Bracing with uneven load

Prep:
2x
10-15 box step-ups
15 Russian kettlebell swings

Workout:
10:00 AMRAP
Varsity
5 one-arm dumbbell hang power cleans, 40#/30#
5 one-arm dumbbell walking lunges
Switch arms and repeat
15 toes-to-bar

Toes to bar video:
https://www.youtube.com/watch?v=-W932q2fNfA

Junior Varsity:
5 one-arm dumbbell hang power cleans, 30#/20#
5 one-arm dumbbell walking lunges
Switch arms and repeat
10 toes-to-bar

Novice:
5 one-arm dumbbell hang power cleans, 20#/15#
5 one-arm dumbbell walking lunges
Switch arms and repeat
8 toes-to-bar

Beginner:
5 one-arm dumbbell hang power clean, 5#-15#
5 one-arm dumbbell walking lunges
Switch arms and repeat
8 toes-to-bar or best effort

Skill:
10:00
Varsity and JV
Flag and Lever practice

Flag video:
https://www.youtube.com/watch?v=Z5NS4XBbJjE

Novice and Beginner
Hollow hold and plank

Mobility:
Shoulder distraction
Athletes choice

Photo Credit:
Danell Marks Photography​