The Quick And The Dead

Nutrition Q&A Session — TOMORROW, 12-1:30pm – FREE!

WOD for Friday 032511 – Click Here For Today’s Schedule
Deadlift (Week 4 – Deload Week)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
–Rest–
21-15-9 For Time:
DB Power Cleans (35/25)
KTE

Post Deadlift Loads and Metcon Time to Comments
For the strength segment,  we are starting Week #4 of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you are on week 4, note that this is a DELOAD week.  The weights are not supposed to feel heavy and you should not be training max effort.  If you’re on another week of the 531 cycle then get after it.

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts.

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout and Q&A — TOMORROW!
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 31st