RWL Workout of the Week “WOW”

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RWL Logo smallerRWL “WOW” 04/27/2015

Day # 1:

  1. Seated Military Press 5×5
  2. Power Snatch & Snatch – 5 x 1+1 @ 85%
  3. Front Squat 5×5
  4. 6″ Leg Raises 3×10
  5. P-Knot
    1. T-Spine 3 x 30 sec

Day # 2:

  1. Behind Neck Military Press Clean Grip 5 x 8, 6, 5, 4, 3
  2. Jerk Balance & Jerk  5 x 1+1 80-90%
  3. Snatch Grip RDL 5×5
  4. Marching Bridges 3×10
  5. P-Knot
    1. Quads – hip to knee 3×1 minute each leg
      1. Hover each inch and use your breath to “sink” into the P-Knot

Day #3:

  1. Clean + Ft. Squat + Jerk  5 x 1+2+1 @ 85%
  2. Squat 5 x 5, 4, 3, 3, 3
  3. Side Plank 4 x 30 Seconds (2 each side)
  4. P-Knot
    1. Glutes –> Hammys –>calves (right and left side) 3 x 1 min
    2. Triceps – 3 x 1 min

Notes:

  1. FREE P-Knot class this week at RWL – Monday night 7:30-8:00
  2. Always have a proper warm up
  3. Eat balanced and often
  4. Stay hydrated
  5. Make a goal to stretch every day, minimum 10 minutes, desired amount 30 + minutes.
  6. Be good at what you do!

 

 



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