One More ‘Gain

We’re beginning the third and final Wendler cycle for the Summer today. After the final week, we’ll test the lifts to give everyone a baseline for future progress.

Hopefully you’ve enjoyed the Summer powerlifting cycle but after this is over we’ll be introducing some other lifts to the mix again.

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%

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WOD – 8.20.2012

5/3/1 Deadlift – Week 1
5 reps, 65% 1RM
5 reps, 75% 1RM
5 reps, 85% 1RM
(Deadlift 1 X 5 for those with no 1-rep max)

In 10 minutes, work as high up the ladder as you can:
2 Kettlebell Swings
2 Burpees
4 Kettlebell Swings
4 Burpees
6 Kettlebell Swings
6 Burpees
…and so on

Score is total reps completed. WOD courtesy of Raw Fitness Maui.