“WOW” Free Workout of the Week

6/29/2015

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Week 3 on a 4 Week Cycle

Day # 1

Behind Neck Push Press & Over Head Squat 5×5+5
CJ High Blocks 5×2 @ 80%, 85, 80, 85, 80
Squat 4×4
P-Knot in each tricep 2 minutes each

Day # 2

Muscle Snatch & Sotts Behind Neck 3×5+5
Snatch  @ 85%x2, 90×2, 93×1, 90×2, 93×1
Sumo Dead Lift 5 x 8, 6, 5, 5, 5
Med Ball Leg Lifts 3×15
P-Knot forearms and quads 2 minutes each side
Day #3

Sotts Press Front of Neck 3×5
Jerk Behind Neck & Jerk 5×2 @ 93 – 97%
Front Squat 3 x 8, 6, 5
P-Knot T-Spine and Calves 2 minutes on each

Thanks for all the feedback from all who are following these FREE WODS – WOWS! Keep the comments coming and post your comments and questions! Have a great week!

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FREE P-KNOT CLASS this week at RWL Weightlifting – Monday night 7:30-8:00 pm, with P-Knot owner, Coach Ethan

Always have a proper and purposeful warm up
Eat balanced with good nutrient timing
Stay hydrated
Make a goal to stretch every day, minimum of 10 minutes, desired amount 30+ minutes.
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