SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


15 minutes to practice (or test if proficient) the 3 Position Snatch (high to low).


1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 KB Snatches 24/16kg (8L/8R)
12 KB Thrusters 24/16kg (6L/6R)
8 Burpee Box Jumps 24/20?
-rest 1 minute
1 minute ME Slapping Pushups


    Steve Mc



Coaching The Kettlebell Swing–Kettlebell Form Check For Tony Gentilcore   "The kettlebell tends to focus more on the training the posterior chain than some other forms of exercise. Not better than other forms of training. Kettlebells don’t train the posterior chain better than dumbbell thrusters, or regular squats. But many of the kettlebell movements do train the posterior chain."Troy Pesola, Cube Dweller Fitness


Shoulder Shocker  Interesting and informative article, written last year, by strength coach, Joe DeFranco.

Joe says, "Let me say this right up front: The shoulder is the most mobile, most injured, and most dysfunctional joint in the human body.

If you're an athlete, or if you train like one, your shoulders are a ticking time bomb. I rarely deal with any athlete from any high-level sport, from football to MMA to hockey, who has healthy shoulders when he first walks into my facility."  TNation.com 

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