“WOW” RWL Workout of the Week

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Week 3 on a 4 Week Cycle

Day # 1

Behind Neck Push Press & Snatch Balance & Over Head Squat 5×3+3+3
Snatch Pull & Snatch @ 85%x2, 90×1, 85×2, 90×1, 85×2
Front Squat 3×3
P-Knot triceps  2 minutes

Day # 2

Sotts Press 3×8, 6, 4
Clean & Pause Squat & Jerk 5×1+3+1 – up 3 kg from last week
Clean Pulls 5×3 @ 105% of max
Hypers 3×10
P-Knot quads 2 minutes each side

Day #3

Squat + Press  5×3+3
Jerk Balance & Jerk 5×2 @ 95%
Squat 3 x 5
P-Knot T-Spine 3 minutes

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FREE P-KNOT CLASS this week at RWL Weightlifting – Monday night 7:30-8:00 pm, with P-Knot owner, Coach Ethan

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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