Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:20 Superman holds
:20 jumping jacks
– Rest :10
– Rest :10
PUSH JERK PROGRESSION | 8:00
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
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)
3-5 push jerks
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.
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead