Thanks to everyone who came out to surprise Charles and celebrate his big 4-0! His wife Kirstin did an amazing job clandestinely organizing and getting everyone to the gym to celebrate. Primal Cravings catered the event with a host of deliciously nutritious food as well. There were great slide shows and video messages that showed Charles lots of love.
Although Charles’ birthday isn’t for a few days, he won’t be in town for the big day so we’d all like to wish him a very happy birthday today! Happy birthday Charles!
Enter your 1 Rep Max below to calculate your 4 week cycle
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
WOD – 7.9.2012
5/3/1 Deadlift – Week 3
Warm up with 2-3 sets before making your way to the following worksets.
5 reps, 75% 1RM
3 reps, 85% 1RM
1+ reps, 95% 1RM
AMMAP 3
Row for distance in meters
Rest 90 seconds
AMRAP 3
Burpees
Rest 90 seconds
AMMAP 3
Row for distance in meters
