5/19/23 Week 6

Jan 16, 20241 min read

Dear RSK Friends,

LAST WEEK OF PROGRESSION!

This upcoming week marks the end of our current training cycle before we enter test week and the subsequent de-load week. We've devoted tremendous effort to improving our Turkish Get Ups (TGU), honing our vertical pushing strength, and not forgetting the sprinkle of leg hypertrophy!

I trust you've noticed the improvements in your movement proficiency and overall ability as we've methodically advanced through the program. This week signifies the last in our current structure for the time being.

In preparation for the next cycle, I'll provide detailed information next week regarding what to expect as we continue our journey towards constant progress of our physical competence.

Until then, I hope you enjoy the TGU, HSPU and jumping lunges for one more week ;)

_______________

In addition, due to the attendance increasing we will soon be adding additional classes (whoop!).

So as it's becoming more important to know who is attending please follow the link to register your attendance (you don't have to pay for registering).

Thank you for your continued support and participation.

Look forward to seeing you on Sunday!

Sunday the 21st...

10:00am

Mobility and balance, M&B:

30s Bird-dog to Foot on Ball

20s Weighted Star Plank Rotations / side

5+5 Shoulder Rotations / side

6-12 Shinbox Switch Balance

Rest as needed, move slow for 3 sets

Time under tension, TUT:

EMOM:12

Odd: 2 Turkish Get Up
Even: Ring Pullups/Negatives

Moving with purpose, MWP:2 rounds of 55 seconds on, 5 seconds off;

1) Kettlebell Clean to Squat

2) 2 Sprawl Bag Flip 4 Knees

3) Jumping Lunges with Twist

4) Kettlebell Clean to Press

5) 4 Mount Elbow to Plank 4 Knees

6) Glute Bridge Jump to Shrimp

7) Alt Kettlebell Thruster

-Rest 60 seconds between rounds-

Monday the 22nd May...

07:00

Mobility and balance, M&B:

10 Plank March on Ball

10 WTD Blackburns

1 Wall Walk with 10 Shoulder Taps

10 Pillowcase Rows

Rest as needed, move slow for 3 sets

Time under tension, TUT:

EMOM:15

Handstand Pushups / Negative
30s Kneeling Upright Row
30s Jaw Clamp Band Neck Extensions

Moving with purpose, MWP:

3 Rounds of 55 second On, 5 Seconds Off:

Ring Support

Dual Kettlebell Rack March

4 Kimora Sit Up to 4 Mount Elbow

Kettlebell Kneeling Up Downs

Kettlebell Swings

Wednesday the 24th May...

07:00

Mobility and balance, M&B:

M.E. Birdog on Ball Hold / side

30s Bridge on Ball

20 Zombie Hamstring Curl on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

COMPLEX:8 Dual Kettlebell Romanian Deadlift -

6 Dual Kettlebell Cleans -

4 Rack Squats -

2 Dual Kettlebell Press

Rest as needed between 4 sets

Moving with purpose, MWP:

3 Rounds of 55 seconds On, 5 Seconds Off:

Ring Pull Ups / Negatives

Kettlebell Clean to Lunge

Dynamic Hollow Knees

KB Burpee

Weighted Russian Twists

5/19/23 Week 6

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