0 WOW - Workout Of the Week

Trying to get the final touches on the new bootcamp website last week, I didn't have time to post last week's WOW for you guys... so here it is!

Workout Of the Week:

Foam Rolling: T-Spine, Pecs, Lats

Dynamic Stretching: Pecs/Lats/Shoulders

Activation: Serratus pushups, Band Pull-Aparts (behind neck), DB

retractions

Warm-up:

Barbell High Pulls & Muscle-Snatch

2 sets of 6+6 reps (just the bar, or for stronger guys, keep this still relatively light... should be easy... focus is on the mechanics)

Strength Work:

KB Snatch

Work up progressively to heavy 3x6

KB Push Press

3x6

Seated Cable Rows

Work up to heavy 4x8

Suspended Pushups

4x15

Superset:

Dumbbell Curls 3x10

Side-Lying Triceps Extensions 3x10

Mountainclimbers

3x40

Hanging Leg Raises

2x12

So get to the gym and hit up this WOW and let me know how it goes!

As always, I'd love to hear your comments or suggestions, so please leave them in the comments section below!