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