Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:10 Rest
:20 Superman holds
3 sets:
:20 jumping jacks
– Rest :10
:20 up-downs
– Rest :10
PUSH JERK PROGRESSION | 8:00
PROGRESSION FOCUS
5-10 Jump and land (hands at sides) Hip extension and footwork.
5-10 Jump and land (hands at shoulders) Hip extension and torso position.
5-10 Jump, punch, land with arms extended overhead Timing
5-10 Push jerk with PVC or BB Pulling head out of the way
Gymnastics
Metcon (Distance)
On an 8:00 clock:
Handstand walk/wall walk practice
Handstand walk/wall walk practice
BEGINNER: 1-2 wall walks every minute (8 attempts)
INTERMEDIATE:40 handstand walk every other minute (4 attempts)
ADVANCED: Max unbroken handstand walk every other minute (4 attempts)
Warm-up
PUSH JERK LOADING | 8:00 Team Up
3-4 sets:
3-5 push jerks
3-4 sets:
3-5 push jerks
Build to workouk set.
Weightlifting
Push Jerk (E3MOM 5×5 Sets for load:)
INTENDED STIMULUS
April 5, 2022 we built to a heavy split jerk single.
Take a break from the higher intensity and volume programmed in the rest of the week; focus on building strength.
Take enough warm-up reps so your first working set of 5 can be "heavy" or around 65% of your first push jerk.
Increase load across as many sets as possible.
Take time to reset between reps so you can focus on consistent footwork.
April 5, 2022 we built to a heavy split jerk single.
Take a break from the higher intensity and volume programmed in the rest of the week; focus on building strength.
Take enough warm-up reps so your first working set of 5 can be "heavy" or around 65% of your first push jerk.
Increase load across as many sets as possible.
Take time to reset between reps so you can focus on consistent footwork.
Cool Down
1 set
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
