DE-LOAD WEEK

We are de-loading this week. There will be a slight change to the program format. There will now be two main lifts featured in SWOD with the Back Squat always being the first lift.  

Monday 9/12


Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 94%
for 10 Minutes


Deadlift

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 90%
for 10 Minutes


 

Thursday 9/15

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 94%
for 10 Minutes


Bench Press

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 96%
for 10 Minutes

 

Saturday 9/17

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 94%
for 10 Minutes


Deadlift

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets @ 90%
for 10 Minutes