Monday December 2nd

****REMEMBER ****
Saturday is our Inner-Gym Competetion AND
Gym-iversary Celebration at Escape Brewing at 7pm
There is more information on the Facebook Page

Warm Up:
2 Rounds:
2 mins Run(400m)-Bike-Row
10 Empty Bar Good Mornings
1x Burgener warm-up

Front Squat 2-3-5-10-2-3-5-10
Use the same weight for each set.
Rest as needed between sets.
–Coaches Notes:–
If you are comfortable and mobility permitting with the volume of these rep sets use the same weight for all of the sets and aim to use from 60%to 80% of your 1 rep max Front Squat. Keep in mind that you shouldn’t have to change the weight at any point, so base the weight choice off the sets of 10 reps.

15 Min AMRAP
15 Push Jerks 115/85 INT-95/65 BEG-75/45
30 Air Squats
60 Double Unders or Singles
–Coaches Notes:–
The volume of all 3 of these movements is going to add up real fast. When warming up decide how you will split those overhead presses and pick a weight that is comfortable for at least half or more of the reps. Keeping in mind that it is a PUSH JERK so you should be dropping underneath the bar for the second dip. It will save your arms by using that leg drive and catch. That air squat section should be done unbroken and can be used for a time to catch your breath and steadily go through those 30 reps.

**Optional Accessory Work**
Option 1:
Floor Press (Video Posted Below)
You can use a barbell or DBs, whatever you are comfortable with. This should be on the heavier ide for those 5 reps.
Rest between sets.
Option 2:
Barbell Hip Bridges
Rest between sets