Dynamic Mobility and Activation
Two sets of:
Med Ball Thoracic Opener
x 60 seconds
Rocking Box Bridges
x 5-6 pulses
and then . . .
Two sets of:
Run 400 Meters @ 50% pace
10 Shoulder Circles in each direction
10 Scap Push-Ups
10 Push-Ups
A.
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set. If you only get 1 strict handstand push-up, then record 1 for today. We will be working on inverted progressions for the next few weeks and will test this again so we need an accuruate report of how many total reps you achieved.
60+ Women: 2″ riser
B.
Every minute, on the minute, for 5 minutes, complete:
Jerk Balance x 2 reps
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 2 rep @ 70-75%*
Please use blocks.
C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 5 reps @ 70-75%
D.
For time:
30-20-10
Assault Bike Calories
Push-Press
35-49: 115/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs
Good morning! I have a couple questions about part b of day 5. Jerk balance x 2 ( insert video). Not for sure what insert video is referring to, lol. Also it says please use blocks, I know what jerk boxes are and have access to them but am not familiar with how to set them up and use the properly, could you please give me some direction
Oh gosh, sorry about that Josh! You can use this video to reference the jerk balance: https://www.catalystathletics.com/exercise/193/Jerk-Balance/
So awesome that you have access to blocks! For jerks, you want to set it up wide enough so that the plates can rest on top of the box. You want to set it up high enough so that you only need to slightly bend your knees to get under the barbell to get set up but low enough so that when you dip, the plates don’t hit the box. Hope that helps!