No more Strength Classes in 2011

The next FitWit-Strength workout will be on Saturday, 7 Jan 2012.

Merry Christmas and a Happy New Year!

Workout for Sat, 17 Dec

Please enter your Team Name

Time:  8:30am Deadlift; 9:30am everything else

Deadlift:  3 x 5 sets across w/10-20lbs. more than previous working set
 OR
1 x 3 x 65%
1 x 3 x 70%
1 x 3 x 80%
3 x 1-2 x 87.5-92.5%
3 x 2-3 x 85%
All percentages are based on a one-rep max (1RM) (rt4)

Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
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, 14 Dec

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 2 x 80
1 x 1 x 90%
3 x 1 x 95%
1 x 2-3 x 85%
1 x 2-3 x 75%
 All percentages are based on a one-rep max (1RM) (rt3)

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 Sat, 10 Dec

Time:  8:30am-10:30am

Deadlift:  3 x 5 sets across w/10-20lbs. more than previous working set
 OR
1 x 3 x 65%
1 x 3 x 75%
1 x 3 x 85%
1 x 1 x 90%
2 x 3 x 75%
2 x 3 x 65%
All percentages are based on a one-rep max (1RM) (rt2)

Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
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, 7 Dec

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 75%
1 x 2-3 x 85%
1 x 1 x 90-95%
1 x 1 x 100-105%
3 x 2 x 85-90%
1 x 3 x 70%
All percentages are based on a one-rep max (1RM) (rt5ab)

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 SUNDAY, 4 Dec

Time:  1:30pm-2:30pm
 

Workout:  Open Gym . . . but if you need structure:

1. Deadlift:  3 x 5 sets across w/10-20lbs. more than previous working set
   
2. Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
3. 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