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