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Youth Strength and Conditioning – Teens – Wed, Oct 19

18
Oct

Youth Strength and Conditioning – Teens – Wed, Oct 19

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm Up (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Good Mornings

12 Ring Rows

6 Inch Worms

12 Overhead Squats

12 Jumping Good Mornings

6 Up Downs

Overhead Squat warmup with bar

Weightlifting

A1: Overhead Squat (4 x 10)

Gymnastics

A2: Pullup Progressions (4 x 7)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Met Con (No Measure)

3 Rounds

250m Row

10 Burpee Box Jumps