RWL BLOG – “WOW”

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“WOW” Free Workout of the Week

5/18/2015

Day # 1

Snatch 3 x 1 @ 85%, 90%, 85%

Back Squat 3×5  – + 1 kg from last week

Plank 3 x 30 Sec.

P-Knot each quad 2 minutes each

Day # 2

Military Press in Split 5×3

Jerks 5 x 2 @ 90 – 95%

Snatch Grip RDL 5×5

Marching Bridges 3 x 10

P-Knot Forearms 2 minutes each side

Day #3

Clean and Jerk 5 x 1 + 1 @ 80%, 85, 90, 90, 85

Front Squat 5 x 5, 4, 3, 3, 3

Reverse Plank 3 x 30 Seconds

P-Knot Glutes and Calves 2 minutes on each

 

FREE P-KNOT CLASS this week at RWL Weightlifting – Monday night 7:30-8:00

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.

Do two random acts of kindness 🙂

Keep up to date! Instagram – RWL WEIGHTLIFTING

Facebook – RWL Weightlifting, Inc.

 



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