SPARTAN PERFORMANCE                               CROSSFIT SUFFOLK

 1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

–Then–

1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

Is Olympic Weightlifting Strength Training?    "We know how to make athletes stronger. The lifts that are limited only by force production capacity – the squat, deadlift, press, and yes, even the bench press – must be programmed in a way that results in regular increases in weight on the bar. So, to make a stronger Olympic weightlifter, we must make a stronger squatter, presser, and deadlifter."—Mark Rippetoe, Starting Strength