CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Back squat: 1X3@60% 1RM, 1×3@70%1RM and 1X3@80%1RM
4 rounds for time of:
15 kettlebell swings 24/16kg
15 push-ups (hand release)
1X3= 1 set of 3 reps
1RM= 1 rep max (one repetition maximum)
1 rep max= the most you can lift one time
24 kg= approximately 53lbs.
16kg= approximately 35 lbs.
hand release push-ups= having your chest touch the ground and lifting your hands off the ground during a push-up. This prevents poor range of motion issues.
toes to bar= hang from the pull-up bar, raise your legs and have your toes touch the bar.
Improve Your Pull Instantly "One of the biggest problems people have with the deadlift –
regardless of their pulling style – is the hips shooting up at the
start of the pull as they try to break the bar off the floor. This
not only makes for a weaker pull, but it also puts your lower back at an increased risk of injury.
from a deficit forces you to exaggerate getting your hips down, so when
you remove the deficit for your heavier sets, it's much easier to do
it correctly."—Ben Bruno for TNation.com