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