Hiatus

I need to take a break from the Strength classes for the next couple of months.   I hope to return in June, but my current schedule is far too packed for me to give the Strength classes the attention they deserve. If you have any questions at all, please let me know.  ben@fitwit.com

No Strength Class this Week (Spring Break)

There will be no class on Wednesday (4 Apr) and no class on Saturday (7 Apr).  You should go to the Chi Running Workshop on Saturday.

Running workshop with Greg Scott
 Saturday, 7 April from 9:00 AM to 10:00 AM Join us on April 7 at the Jackson High School track for a running workshop with Natural Strides owner, Greg Scott. RSVP to michelle@fitwit.com

Workout for Sat, 31 Mar

Time:  9:00am-10:30am

(2 of the 3) 

1.  Deadlift:  Wednesday's workout

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 Overhaed squat: 2-3 warm-up sets, 3 x 5 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, 28 Mar

Start time: 6:00 am

Workout:

• Deadlift:
1 x 3 x 75%
1 x 2-3 x 85%
1 x 1 x 90-95%
1 x 1 x 100-105%
2-3 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 Sat, 24 Mar

Time:  9:00am-10:30am

(2 of the 3) 

1.  Deadlift:  Wednesday's workout

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 Overhaed squat: 2-3 warm-up sets, 3 x 5 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, 21 Mar

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

No Strength Class this Week

No FitWit-Strength class this Wednesday (14 March) or Saturday (17 March). On Saturday, you should go to the Kettlebell Class at Maynard Jackson H.S. at 9:00am.

Workout for Sat, 10 Mar

Time:  9:00am-10:30am

(2 of the 3) 

1.  Deadlift:  Wednesday's workout

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 Overhaed squat: 2-3 warm-up sets, 3 x 5 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 Mar

Start time: 6:00 am

Workout: 
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) 

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, 3 Mar

Time:  9:00am-10:30am

(2 of the 3) 

1.  Deadlift:  Wednesday's workout

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: 2-3 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, 29 Feb

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%
2 x 1 x 87.5%
3 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 Sat, 25 Feb

Time:  9:00am-10:30am

(2 of the 3)

1.  Deadlift:  Wednesday's workout

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: 2-3 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, 22 Feb

Start time: 6:00 am 

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 65%
1 x 3 x 75%
3 x 2-3 x 85%
1 x 1 x 95%
All percentages are based on a one-rep max (1RM) (rt6)

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, 18 Feb

Time:  7:30am-9:00am

(2 of the 3)

1.  Deadlift:  Wednesday's workout

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: 2-3 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, 15 Feb

Start time: 6:00 am

Workout:

• Deadlift:
1 x 3 x 75%
1 x 2-3 x 85%
1 x 1 x 90-95%
1 x 1 x 100-105%
2-3 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

No Strength Class Wed or Sat

There will be no Strength class tomorrow (Wed, 8 Feb) and no Strength class on Saturday (11 Feb).  I have jury duty on Wednesday and I will be out of town on Saturday.  My apologies for any inconvenience.  We will have Strength class at 6am on Wed, 15 Feb.

Please email me if you have any questions at all.  ben@fitwit.com

Workout for Sat, 4 Feb

Time:  9:00am-10:30am

(2 of the 3)

1.  Deadlift:  Wednesday's workout

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: 2-3 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, 1 Feb

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%
2 x 1 x 87.5%
3 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 Sat, 28 Jan

Time:  9:00am-10:30am


(2 of the 3)

1.  Deadlift:  Wednesday's workout

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: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
------
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, 25 Jan

Start time: 6:00 am 

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

Workout for Sat, 21 Jan

 Gary in the Danger Zone!


Time:  9:00am-10:30am


(2 of the 3)

1.  Deadlift:  Wednesday's workout

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: 2-3 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, 18 Jan

Start time: 6:00 am 


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 65%
1 x 3 x 75%
3 x 2-3 x 85%
1 x 1 x 95%
All percentages are based on a one-rep max (1RM) (rt6)

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, 14 Jan

Leeanna shows us what a deadlift set can look like with lots of practice.

Time:  9:00am-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 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: 2-3 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