Wednesday, November 11, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

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

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

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 cleans, 5-15#
5 one-arm dumbbell walking lunges
Switch arms and repeat
8 toes-to-bar

SKILL:
10:00
Varsity and Junior Varsity
Flag and lever practice

Novice and Beginner
Hollow hold and plank

MOBILITY:
Shoulder distraction
Athlete’s choice