SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

 Train Like A Man  "What do squats, deadlifts, bench presses, overhead presses, and dips have in common? Answer: They're all compound exercises that can be loaded to produce extreme amounts of testosterone-building tension.

Sadly, a lot of people answer: "They're all dangerous exercises that yogagirl127 posted on Facebook can hurt you and should be outlawed!"—Martin Rooney for TNation.com

Rooney offers some interesting observations, most of which you'll agree with because you are doing what he recommends already. We disagree with him about Band chin-ups if the alternative is not doing chin-ups/pull-ups at all.  We do believe you should not depend on the band forever.

First, Fix Faults  "My observations tell me that the key to a great and lasting performance improvement is not in trying harder but in removing obstacles."—Tom Kurz