End of Cycle... 1-7-23

This week represents the end of the previous weeks programming.. we get to see how the progression of the strength cycle has helped us in developing our competency in pushing and pulling over volume.

Each time this comes around its a good opportunity to pay attention to where we are in regards to our progress and gives us the chance to objectively identify where we might like to aim our progress going forward.

[In the next email I would like to touch on the subject of 'Intent" and how we can use any of the RSK classes to strive for the specific goals we set for ourselves, be it weight loss, strength, speed and power development or hypertrophy... It's all there for you to develop with the right intent.]

Here is the workout for tomorrow morning...

Mobility and balance, M&B:

10 Feet Elevated Shoulder Taps on Ball

20 ALT Hamstring Curl on Ball

12 WTD Pancake on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

M.E Push Ups

M.E Pull Ups

Rest as needed between attempts. 3 - 5 Sets

Moving with purpose. MWP:3 rounds of 60 seconds per station;

1) Sprawl Bag Flip, to Knee Bag

2) Gorilla Row

3) Guard Elbow

4) Dual Kettlebell Cleans / Swings

5) Dynamic Hollow ALT Knees to bag 

6) Rest