A. Front Squat Wender Cycle Week 4: Deload Week.  The Essentials of Strength Training and Conditioning explain the purpose of a deload week as an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining.  Please stick to these light sets and reps this week.  Remember you are using 90% of your 1RM as your starting number.  If your 1RM is 150, you will use 135 to calculate 40%,50%,60%.

2-3 Warm-up sets
Work set 1: 5 reps @ 40%
Work set 2: 5 reps @ 50%
Work set 3: 5 reps @ 60%

B. “Jackie”  *Compare to January 12th, 2016
1000m Row
50 Barbell Thruster (empty bar)
30 Pull-ups


Extra Work:

EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch