Fitness
A1.front squat @ 20X0 X 4-5 X 3; rest 60 seconds
A1. weighted pull-ups X 5-6 X 3; rest 2:00
B.2 sets
run 200 meters; rest 60 seconds
run 400 meters; rest 90 seconds
Performance
A.clean and jerk X 3 X 3; rest 2:30 -first set @ 85% and increase if technique allows-7 seconds b/t reps
B1. supinated ring push-ups @ 2010 X 5-6 X 4; rest 30 seconds
B2. archer ring rows @ 1020 X 6-8 alternating X 4; rest 2:00
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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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