LIFT

Snatch 2 x 8 (Can be floor or Hang)

OR

OverHead Squat 2 x 8

Work up to a heavy double

WORKOUT

Performance

12 min AMRAP
5 DB Press 15/10kg
7 TTB
10 Box Jumps 24/20”

Fitness

12 min AMRAP
5 DB Press 10/8kg (Could also use 20/15kg Barbells)
7 Sit Ups
10 Box Jumps 20” (Step Ups Ok)

MOBILITY MONDAY

Best damn IT Band Stretch ever

What is the IT band?

It’s imperative to note the IT band is not a muscle. I’m not sure if people realize this or not, but based on the way people talk about it, and talk about stretching it, I’m pretty sure people often think of the IT band as if it were like any other muscle.

It’s not.

Multiple muscles insert into the IT band. So rather than the IT band being a muscle itself, it is a band made of other muscles. The two big muscles comprising the IT band are the gluteus maximus (GM) and tensor fascia latae (TFL).

BENCHMARK TRAINING

GIRL

“Diane”

21-15-9

Deadlift 102/84kg

HSPU

HERO

“DT”

5 RFT

12 Deadlift 70/50kg

9 Hang Power Cleans

6 Push Jerks

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.