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
------
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
------
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