Workout for Wed, 30 Nov

Start time: 6:00 am

Workout: 

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced: 
1 x 3 x 60%
1 x 3 x 70%
1 x 3 x 80%
1 x 2 x 87.5%
4 x 1 x 90%
1 x 2-3 x 80%
1 x 3 x 70%
All percentages are based on a one-rep max (1RM) (rt1)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

No workouts for Thanksgiving Week

No strength class at all this week.  Next class will be Wed, 30 Nov.  Happy Thanksgiving everyone!

Workout for Sat, 19 Nov

Start time: 9:00am

Workout:

1. Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
2. Front squat or Hang Clean: 3-5 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 16 Nov

Ladies Only Strength Workshop - 6:30-8:30pm on Wed, 16 Nov. at the FitWit Factory. Participants will learn the importance and benefits of strength training; uses and differences of strength training and the sports of Olympic wieghtlifting and powerlifting. Participants will also learn how to perform three basic barbell movements: deadlift, front squat, and push-press. After attending this workshop, participants will be ready to attend any of the Wed/Sat FitWit-Strength classes. Please bring water, notebook, and exercise mat and be ready to workout. 

Please email ben@fitwit.com if you plan on coming.

Wed morning workout:

Start time: 6:00 am

Workout: 

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced: 
1 x 3 x 60%
1 x 3 x 70%
1 x 3 x 80%
1 x 2 x 87.5%
4 x 1 x 90%
1 x 2-3 x 80%
1 x 3 x 70%
All percentages are based on a one-rep max (1RM) (rt1)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 9 Nov

The Ten Unique Benefits of Deadlifting


Start time: 6:00 am

Workout: 

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced: 
1 x 3 x 60%
1 x 3 x 70%
1 x 3 x 80%
1 x 1 x 90%
1 x 1 x 90-95% (based on previous set)
4 x 3 x 85%
All percentages are based on a one-rep max (1RM) (rt7)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

NO Workout for Sat, 5 Nov

No class this Saturday.  Sorry for the change.  There's a scheduling conflict with the gym.  So sorry for the inconvenience.

Workout for Wed, 2 Nov

 
Sample Deadlift Day warm-up

Start time: 6:00 am

Workout: 

• Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat