Fitness
A. back squat @ 31X1 X 8-10 X 3; rest 2:00
B. overhead press @ X130 X 8-10 X 3; rest 90 seconds
C. side plank X 40 seconds (right) 40 seconds (left)X 3; rest 90 seconds
Performance
A. snatch pull @ 105% of snatch X 2 X 5--drop all reps; rest 75 seconds
B1. strict L-pull-ups X 6-10 X 4; rest 30 seconds
B2. strict ring dips @ 21X1 X 6-10 X 4; rest 30 seconds
B3. 30 seconds in cossack each side X 4; rest 90 seconds
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proving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organization
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