Wednesday, November 13, 2013

Midweek Back Squats and some more Rowing fun!

Announcements: ZenPlanner: Check out Amplify's new sign-in sign-in and calendar calendar which will allow members to pay dues online and track WODs. Contact Michaela to set it up; make sure you are online by DECEMBER.

Lisle 5K: Join Amplify in running the Turkey Trot Tune-up on November 24. Wear your "Awesome" shirt and join the fun. Extra shirts are still available!

Olympic Lifting Class: Coach Katie M. starts sessions November 19. This is a 6 week program on Tuesday and Thursdays from 7-8pm. Free to Amp members!

Amplify Food Drive: Lauren B. is helping to lead donations by the white boards in the gym. Food can be taken through Thanksgiving.

WEDNESDAY Strength Back Squat [mpg] Work up to a heavy 1rep, then perform 4 sets of 3 at a challenging weight.

Conditioning 2 Rounds For Time: • Row 1000 meters • 50 Kettlebell Swings (#55/35)

Rowing Efficiency Tips