“WOW” Free Workout of the Week 5/11/2015

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“WOW” Free Workout of the Week

5/11/2015

Day # 1

Power Snatch & Snatch 3 x 1 + 1 @ 80%

Back Squat 5×5  – Determine your 5 RM this week

Reverse Plank 3 x 30 Sec.

P-Knot each calf 2 minutes each calf

Day # 2

Push Press in Split 5×3

Jerks 5 x 2 @ 85 – 90%

Snatch Grip RDL 5×5

Marching Bridges 3 x 10

P-Knot Lats and Scapula area 2 minutes each side

Day #3

Power Clean + Clean and Jerk 5 x 1 + 1 + 1 @ 80%

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

Boat Pose (V-Sit) 3 x 20 sec.

P-Knot Glutes and Hammys 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 a random act of kindness 🙂

 



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