5/6/23 Week 4

Fletcher
Jan 16, 2024
1 min read

Dear RSK Friends,

I hope this message finds you well. I am excited to share two significant updates to the RSK program that I hope will enhance your training experience.

Official RSK Facebook Page: We have launched an official Facebook page to provide you with additional information, movement demonstrations, and future workout updates. If you prefer this platform, kindly follow our page to stay connected with the RSK community.
Targeted Development Programs: In the near future, we will be introducing specialised programs designed to improve Jiu-Jitsu joint strength and health. These targeted exercises, after regular class (or days with no sparing), lasting 10-20 minutes, will serve to reinforce and "pre-hab" your joints for a lifetime of Jiu-Jitsu practice.

I am looking forward to your continued participation in the RSK program, and confident that these updates will contribute to your ongoing progress!

Sunday the 7th...

10:00am

Mobility and balance, M&B:

30s Bird-dog on Ball

20s Star Plank / side

4+4 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:

3 Turkish Get Ups with Snatch / Side

50s Collected in Negative Decent in Rings

Rest as needed between 4 sets

Moving with purpose. MWP:2 rounds of 45 seconds on, 15 seconds off;

1) Kettlebell Cleans

2) Sprawl to Bag Flip

3) Jumping Lunges

4) KB Clean to Lunge

5) Hollow Knees

6) Glute Bridge Jump to Shrimp

7) KB Clean and Press

-Rest 60 seconds between rounds-

Monday the 8th May...

07:00

Mobility and balance, M&B:

10 Plank Pressout with Pause on Ball

10 WTD Blackburns

3 Wall Walks

5 SLOW Ring Rows with Pause at top

Rest as needed, move slow for 3 sets

Time under tension, TUT:

50s Collected in Handstand Negative

8-10 External Rotation Elbow on Knee (HEAVY)

10-20 Jaw Clamp Band Neck Extensions

Rest as needed between 4/5 sets

Moving with purpose. MWP:

5 Rounds of 45 second On, 15 Seconds Off:

Dips / Ring Support

Kettlebell Switch Cleans

Mount Elbow to Plank Knees

Wednesday the 10th May...

07:00

Mobility and balance, M&B:

6-12 Birdog on Ball

12 Weighted Thoracic Rotations on Ball

20 Zombie Hamstring Curl on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

COMPLEX:9 Dual Kettlebell Romanian Deadlift -

6 Dual Kettlebell Cleans -

3 Dual Kettlebell Press

Rest as needed between sets

Moving with purpose. MWP:

3 Rounds of 45 second On, 15 Seconds Off:

Ring Rows or Pull Ups

Goblet Kneeling Up Downs with Twist

Hollow Knees

KB pushups

Oblique Twists

5/6/23 Week 4

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