RWL Workout of the Week “WOW”

Ashley 82 kg Clean

“WOW” Free Workout of the Week

6/1/2015

Day # 1

Power Snatch & Over head Squat 3 x 1+3

Back Squat 5×3,2,1,2,1

Decline Plank 3 x 30 Sec.

P-Knot in each armpit  2 minutes each

Day # 2

Military Press in Split 5×3

Pause Jerk + Jerk 5 x 2 @ 85-90%

Snatch Grip RDL 5×5

Pause Bridges With Band 3 x 10

P-Knot Quads 2 minutes each side

Day #3

Power clean + Jerk  5 x 1+2 @ 80% – 85%

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

Lever Abs 3 x 10

P-Knot Glutes and IT Band 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.

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Facebook – RWL Weightlifting, Inc.



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