RWL Workout of the Week – “WOW”

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RWL Logo smallerRWL “WOW” 04/20/2015

Day # 1:

  1. Scotts Press Behind Neck 5×5
  2. Hang Snatch & OH Squat – 5 x 1+3 @ 85%
  3. Snatch Grip RDL 5×5
  4. Lever Abs 3×10
  5. P-Knot
    1. Pec –>Armpit –>Upper lat 3 x 30 sec each side

Day # 2:

  1. Military Press in Split 5 x 8, 6, 5, 4, 3
  2. Jerk behind Neck & Front of Neck – 5 x 1+1 80-90%
  3. Front squat 5 x 5  – Find 5 RM
  4. Hypers with pause at top 3×10
  5. P-Knot
    1. Spine – rolling and pausing each inch from neck down to QL
      1. Hover each inch and use your breath to “sink” into the P-Knot

Day #3:

  1. Hang Clean + Clean 5 x 1+1 @ 85%
  2. Clean Pulls 5 x 3 at max CJ weight
  3. Clean Grip RDL 5 x 3
  4. Plank 3 x 30 Seconds
  5. P-Knot
    1. Glutes –> Hammys –>calves (right and left side)
    2. Standing feet –>arch–>ball of foot–>heel–>sides

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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