Day 5: Press, Push press, Jerk Prep

Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:

Welcome

Welcome to Day 5 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on jerk mobility and technique.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 5 - Press, Push press, Jerk Mobility and Prep

Today is day 5 of the challenge and we will be focusing on jerk technique using the press, push press, and jerk.

Movements

30 Single Legged Single Unders (each leg)
KB Arm Bar (10 breaths each side)
Jerk Technique Work (3 strict press, 3 push press, 3 jerk balance)

Single Legged Single Unders

Everyone wants to double under or triple under like a boss, but no one wants to do single legged jumping. You have to do it to develop the lower leg strength to own triple unders.

KB Arm Bar

This can be used to focus on stretching the down arm or the up arm. In the video, we describe it as stretching the down arm, but an arm bar can also be used to stretch the up arm, which is not described in the video. When switching sides with the kettlebell, don't transfer the kettlebell over your face for safety considerations.

Jerk Technique Work

Perform 3 strict barbell presses, 3 push presses, and 3 jerk balances. If you have never done these before, use a dowel. If you have never performed Olympic lifting before, you may want to consult with a coach.

We used the first move in this sequence to get the heart rate up and work on calf strength, the second movement to improve shoulder mobility, and the jerk technique work is the time to use the new mobility. If you mobilize an area and then go sit in your car, you won’t keep it as well as if you put your new range of motion to use in a meaningful way.

What’s Next

Head over to Day 2.

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:

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