Workouts - Week 3

Please commit to the days and times you want to attend this week by posting to the comments.

Monday (6pm)

• Back squat: 5 sets of 5 reps, increase weight each set
• Five rounds for time of:
  75 pound Thrusters, 21 reps
  21 Double-unders

Stacy: squats 125, 135, 145, 145, 145; workout: 10:29 (45 lbs. thrusters)
Richard: squats 95, 95, 95, 100, 105; workout-10:28 (45 lbs. thrusters; 50 singles)

Wednesday (6:30am and 6pm)

• OH squat: 5 reps for 3 sets across (same weight each set)
  
• Intro to snatch
  

Saturday - No go. Two reasons:

1. Event at the school prevents weight room use.
   
2. BigFat is not going to be back from FL to do something else.

So very sorry. I will make up as many of these days as possible during the off-week.

Workouts - Week 2

Please commit to the days and times you want to attend this week by posting to the comments.

Monday (6pm)

• Bench Press: 5 sets of 3 reps, increase weight each set
  

Wednesday (6:30am and 6pm)

• Clean and Jerk: 6 sets of 1-3 reps, increase weight each set
• Death by pull-ups
  

Saturday - No weight room today. Rest up!

Workouts - Week 1

Please post to the comments to let me know if you're coming Wednesday; please also include the time.

Monday -- No strength class. Go to the first day of camp!

Wednesday (6:30am and 6pm)

• Deadlift: 7 sets of 1 rep, increase weight each set
  
• Pistol Squats: skills and drills

NEW DEADLIFT PR's!

• Brian S. - 185 (first max effort)
• Gary S. - 185 (up from 125)
  
• John D. - 305 (up from 275)
• Jill G. - 160 (up from 135)
• Stacy S.- 185 (up from 135)
  

Cassi - 225!

Saturday -- No strength class. Go to the East Atlanta Strut 5k!

New Times and Rates for this Camp

Executive Summary:

• No Monday morning class (sorry Dyer)
  
• No 8am Saturday morning class
• Only two price options: $20/class or $120 for unlimited.

Dates and Times:

• Monday: 6:00pm
• Wednesday: 6:30am and 6:00pm
• Saturday: 9:00am
  
• Classes are approximately one hour

How much does it cost?

• Single class sessions: $20
• Unlimited sessions through 23 Oct 2010: $120
• Pay with cash or check made out to "FitWit" at camp or at your first session.

Workouts for Tuesday, 7 Sep 10

Tuesday (6:30am and 6pm)

- Back squat; 5-6 sets of 3 reps, increase weight each set. (no joy at 6:30am for back squats because we were unable to get access to the weight room)

- 3 rounds for time: 400m run, 20 KB swings, 12 pull-ups
Cassi N. - 12:33; 40 lbs. KB
Gary S. - 12:13; 25 lbs. KB, jumping pull-ups
John D. - 12:05; 55 lbs. KB
Stacy S. - 11:53; 40 lbs. KB


Please commit to the time you plan to attend this week by posting to the comments.