Back off Wendler – Mon 12.26.16

 In W.O.D.

Back off week for the Wendler folks.  Hit me up at [email protected] if you want to continue with these same lifts next cycle or switch it up?

Strength:  Front Squat 3-3-3-3-3

Conditioning: AMRAP in 15:00:
– 11 Pull Ups (Performance: Chest to Bar, Fitness: Rx’d, Health: Ring Rows)
– 7 Hang Squat Cleans (Performance: 165/115#, Fitness: 135/85#, Health: as heavy as possible)
– 7 Push Presses (Performance: 155/115#, Fitness: 135/85#, Health: as heavy as possible)


*Optional Strength:  Wendler Week 4 Day 1:
– Back Squat
40% x 5
50% x 5
60% x 5

*Important note: in the 4th week (your deload/ back off week), you should NOT be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.


Did you know that in low-income neighborhoods, the ratio of books per child is one age-appropriate book for every 300 children? Let’s change that!

This December, every 15 Facebook check-ins provide the gift of a book for a child in need.

Sweat Angels is partnering with Toys for Tots to make this happen. Toys for Tots helps less fortunate children throughout the United States experience the joy of the holiday season. Last year, they collected and distributed 18 million toys and books to 7 million less fortunate children.

To learn more about Toys for Tots, you can check out their Facebook page and website:
https://www.facebook.com/toysfortots
http://www.toysfortots.org

The hashtag this month is #books4kids. Be sure to use it when you check-in! It’s a great way to remind your friends why you’re checking in.

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.