Monday, June 16, 2014


Monday Strength Work and a 21-15-9'er for Conditioning!

ANNOUNCEMENTS AmpFam Summer Events: View all Amp BBQs and social events HERE.


"Battle to Breathe" 5K: Sunday, June 22. $30 in Wheaton. Details here.

"Biggest Loser" 5K: Sunday, August 3. $30 in Chicago. Details here.

MONDAY Strength Shoulder Press [wmv][mov] Pendlay Row [YouTube]

5 Sets Of: Strict Shoulder Press x 5-8 Pendlay Row x 5-8

Rest as needed between sets. Partner up and go light this week to become familiar with the exercises.

Conditioning 21-15-9 Reps For Time: • Power Cleans (#115/75) • Kipping Pull-ups

* If you need more than a red band for pull-up assistance substitute Ring Rows.

Efficiency with Cleans, according to ability and experience