“WOW”

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RWL “WOW” 05/04/2015

Day # 1:

Behind Neck Sotts Press 5×5
Muscle Snatch (on lighter weights) & Snatch – 5 x 1+1 @ 85%

Front Squat 5×3
Side Plank 4 x 30 sec
P-Knot
T-Spine 3 x 30 sec

Day # 2:

Behind Neck Push Press Snatch Grip 5 x 5, 5, 5, 4, 3
Behind the Neck Jerk & Jerk 5 x 1+1 80-85%
Clean Grip RDL 5×5
Bench Bucks 3×10
P-Knot
IT Band 3×1 minute each leg
Hover each inch and use your breath to “sink” into the P-Knot

Day #3:

Power Clean + Jerk 5 x 1+2 @ 85%
Squat 5 x 5, 4, 3, 3, 3
Climb the Rope 4 x 12
P-Knot
Glutes –> Hammys –>calves (right and left side) 3 x 1 min
Triceps – 3 x 1 min
Notes:

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



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