SPARTAN PERFORMANCE                                             CROSSFIT SUFFOLK


High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.


4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.



Killington….race location for the Spartan Beast!IMG-20120922-00347



The Central Running Problem
   "My thought is that heel-striking is a more severe case of overstriding. 
While you can overstride with either a forefoot or rearfoot strike, I
think the heel strike is a clearer case that the lower leg is being
thrown ahead of the center of mass."
Matt Metzgar

Train Like A Man 6: Glutes-The Sleeping Giants     "When was the last time you sprinted all out? I say if you haven't
sprinted at least twice a week for at least 5 reps of 50 yards, then
you're that much closer to death.

It sounds harsh, but as the
body loses its ability to do what it was designed to do, just like
with early man, the end is near.

Because of the increased
metabolic demand, larger muscles like the glutes also need more time
to recover. They don't need to be worked as frequently as the smaller
muscles of the body. Sprinting twice a week and performing glute
specific lifts once a week will be enough."
Martin Rooney for TNation.com

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