MALVERN STRENGTH

54" Box Jump Battle

 Boomer and Rich got into a box jump battle after track practice today.  Both finshed with leaps of 54".  Here are the final jumps. 


Rich

Boomer

Catchers Need Overhead Squats

Workouts for Thusday and Friday
Rowing
Football
T&F

 
Ed Ravert, Mp '10, is a catcher on the baseball team.  The hope is, as it is for every athlete, that OH squatting will keep his core and knees sound and fuctional throughout his career as a player. 

The Champs Are Here!

Malvern Track Athletes Wallace "Boomer" Spencer and Rich D'Ambrosio are National Champions!

Boomer won the 60m hurdles in a time of 7.87 seconds, the second fastest time in the country this year.  He missed the PA state record by 0.01 seconds and broke his own school record three times.

Rich won the Pentathlon with a score of 3,590 points.  The Pentathlon is a five event competition consisting of the 60m hurdles, long jump, shot put, high jump, and 1000m run.  This was the first time Rich has ever competed in the Pentathlon and the first time he has every contested the shot and 1000m run.

Rich and Boomer teamed up with Pat Kennedy and Victor Song to compete in the Shuttle Hurdles Relay.  The team finished 6th earning All-American status.

READ THE ONLINE ARTICLE FROM PennTrackXC.com

Highlights can be viewed at http://pa.milesplit.us/ and full results at http://www.nsictf.org/.

Snatch lesson

Rowing

 
Wes, Mp 11, learns the set up for the snatch in Advanced Fitness and Nutrition class. 

Deadlifts, Dots and Planks!

workouts
Rowing
Track - 3.3


An 8th grade P.E. class works on the Kettlebell deadlift, dot drill and plank hold to start class.   

Set Up From the Ground Up

workouts
Rowing
Spring Track - 3.2.10

 
Matt, Mp '12, works to get his torso as vertical as possible when setting up for the snatch-grip deadlift.