4/29/23 Week 3

Sunday the 30th...

10:00am

Mobility and balance, M&B:

30s Bird-dog on Ball

4+4 Side Plank Shoulder Rotations / Side

 6-12 Cossack Squat to Int Rotation (with Ball Assist)

Rest as needed, move slow for 3 sets

Time under tension, TUT:

2 Turkish Get Ups (with 2 Snatch, 2 Lunge at Top) / Side

40s Collected in Negative Decent in Rings

Rest as needed between 4 sets

Moving with purpose. MWP:2 rounds of 40 seconds on, 20 seconds off;

1) Tall Kneeling High Pull

2) Guard Elbow to Mount Elbow

3) Jumping Lunges

4) KB Clean to Lunge

5) Scorpion Plank

6) Glute Bridge Jump to Shrimp

 7) Alt KB Snatch

-Rest 60 seconds between rounds-

Monday the 1st May...

07:00  09:30

Mobility and balance, M&B:

10 Plank Pressout with Pause on Ball

30s WTD Blackburns

10 Pike Leg Raise on Ball

5 SLOW Ring Rows with Pause

Rest as needed, move slow for 3 sets

Time under tension, TUT:

40s Collected in Handstand Negative

12- 20 External Rotation Elbow on Knee (add 2 more reps)

10-20 Jaw Clamp Band Neck Extensions 

Rest as needed between 4/5 sets

Moving with purpose. MWP:

5 Rounds of 40 second On, 20 Seconds Off:

Dips / Ring Support

Single Arm Kettlebell Swings (20s / side)

Gorilla Pass

Wednesday the 3rd May...

07:00

Mobility and balance, M&B:

12-20 Pushups on Ball

12 Weighted Thoracic Rotations on Ball

20 Alternating Hamstring Curl on Ball (weighted)

Rest as needed, move slow for 3 sets

Time under tension, TUT:

COMPLEX:9 Kettlebell Staggered Stance Romanian Deadlift -

6 Kettlebell Cleans -

3 Kettlebell Press / side

Rest as needed between sets

Moving with purpose. MWP:

5 Rounds of 40 second On, 20 Seconds Off:

Ring Rows or Pull Ups

Goblet Kneeling Up Downs

Hollow Knees