4/22/23 Week 2FletcherJan 16, 20240 min readSunday the 23rd...Mobility and balance, M&B:30s Knees on the Ball High to Low Hip3+3 Side Plank Shoulder Rotations / Side 12 Cossack Squat (with Ball Assist) Rest as needed, move slow for 3 sets Time under tension, TUT:Segmented Turkish Get Ups by 2's / Side30s Collected in Negative Decent in Rings Rest as needed between 4 sets Moving with purpose. MWP:2 rounds of 35 seconds on, 25 seconds off; 1) Alt High Pull2) Knee-ride Jab Cross3) Jumping Lunges4) KB Clean5) Reverse Lunge Strike to Knees6) Jump Squats 7) Alt KB Snatch Rest 60 seconds between roundsMonday the 24th April...Mobility and balance, M&B:10 Plank Pressout on Ball30s WTD Blackburns10 Pike Leg Raise on Ball5 SLOW Ring Rows Rest as needed, move slow for 3 sets Time under tension, TUT:30s Collected in Handstand Negative12- 20 External Rotation Elbow on Knee (add 2 more reps) Rest as needed between 4/5 sets Moving with purpose. MWP:5 Rounds of 35 second On, 25 Seconds Off: Dips / Ring SupportKettlebell SwingsKimora Sit Up to Hip BridgeWednesday the 26th April...Mobility and balance, M&B:12-20 Shoulder Taps with Feet on Ball12 Underside Switch With Step on Ball20 Alternating Hamstring Curl on Ball Rest as needed, move slow for 3 sets Time under tension, TUT:6-12 Kneeling Dual Rack Kettlebell Shoulder Press / Side6-12 Single Leg Romanian Deadlift / Side Rest as needed between 4 sets Moving with purpose. MWP:5 Rounds of 35 second On, 25 Seconds Off: Ring RowsAlt Squat CleanGuard Elbow to Mount Elbow
Sunday the 23rd...Mobility and balance, M&B:30s Knees on the Ball High to Low Hip3+3 Side Plank Shoulder Rotations / Side 12 Cossack Squat (with Ball Assist) Rest as needed, move slow for 3 sets Time under tension, TUT:Segmented Turkish Get Ups by 2's / Side30s Collected in Negative Decent in Rings Rest as needed between 4 sets Moving with purpose. MWP:2 rounds of 35 seconds on, 25 seconds off; 1) Alt High Pull2) Knee-ride Jab Cross3) Jumping Lunges4) KB Clean5) Reverse Lunge Strike to Knees6) Jump Squats 7) Alt KB Snatch Rest 60 seconds between roundsMonday the 24th April...Mobility and balance, M&B:10 Plank Pressout on Ball30s WTD Blackburns10 Pike Leg Raise on Ball5 SLOW Ring Rows Rest as needed, move slow for 3 sets Time under tension, TUT:30s Collected in Handstand Negative12- 20 External Rotation Elbow on Knee (add 2 more reps) Rest as needed between 4/5 sets Moving with purpose. MWP:5 Rounds of 35 second On, 25 Seconds Off: Dips / Ring SupportKettlebell SwingsKimora Sit Up to Hip BridgeWednesday the 26th April...Mobility and balance, M&B:12-20 Shoulder Taps with Feet on Ball12 Underside Switch With Step on Ball20 Alternating Hamstring Curl on Ball Rest as needed, move slow for 3 sets Time under tension, TUT:6-12 Kneeling Dual Rack Kettlebell Shoulder Press / Side6-12 Single Leg Romanian Deadlift / Side Rest as needed between 4 sets Moving with purpose. MWP:5 Rounds of 35 second On, 25 Seconds Off: Ring RowsAlt Squat CleanGuard Elbow to Mount Elbow
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