Week two of the bodyweight warm up – keep focusing on great form

LIFT

Snatch 5 x 5 – Work technique. Priorities are: Position, Movement, Speed and FINALLY load

OR

Overhead Squat 5 x 5 – Work technique, lighter and lower is better than heavy and high 🙂

WORKOUT

Performance
9 Min AMRAP
21 HR Push Ups
15 1 Arm KBS 24/16kg
9 TTB

Fitness
9 Min AMRAP
21 Push Ups/10 Negatives
15 Russian KB Swings 24/16kg
9 Sit Ups

BENCHMARK TRAINING

Girl

“Angie”

For Time:

100 Pull Ups
100Push Ups
100 Sit Ups
100 Squats

Hero

“Matt 16”

For time:
16 deadlifts, 125/82.5kg
16 hang power cleans, 85/55kg
16 push presses, 60/40kg
Run 800 meters
16 deadlifts, 125/82.5kg
16 hang power cleans, 85/55kg
16 push presses, 60/40kg
Run 800 meters
16 deadlifts, 125/82.5kg
16 hang power cleans, 85/55kg
16 push presses, 60/40kg

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania.

MOBILITY MONDAY

Patellar Pain – Are We Properly Addressing the Issue?

Patellofemoral pain syndrome (PFPS) is one of the most common conditions limiting athletes. PFPS is often used as an umbrella term for abnormal patella tracking due to: decreased flexibility of the quadriceps, hamstrings, iliotibial band, and gastrocnemius; decreased strength of the quadriceps and hamstrings; joint laxity; deviations in patellar mobility and tilting; and increased quadriceps angle.