Friday, November 22, 2013

Friday means Press Cluster work and more... Get your fix before the weekend!

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.

FRIDAY Strength Press Cluter [wmv][mov] 1 Push Press + 1 Push Jerk + 1 Split Jerk Take 12 minutes to find a heavy Press Cluster.

Conditioning For Time: 100 Air Squats 20 Dumbbell Push Press (#50/25) 25 Sit-ups 15 Dumbbell Push Press 25 Sit-ups 10 Dumbbell Push Press 25 Sit-ups 5 Dumbbell Push Press 25 Sit-ups

Push Press & Jerk Fix: Importance of the Dip and Drive