Fitness
A. back squat @ 20X0 X 3-4 X 4; rest 2:00
B1. close grip bench press @ 20X0 X 3-4 X 4; rest 45 seconds
B2. weighted pull-ups X 3-4 X 4; rest 90 seconds
Performance
A.work up to 90- 95% of clean and jerk for 1 rep.
B. clean cluster X 1.1.1.1 X 3; rest 2:00
1st set=70% of part ‘a’
2nd set=75% of part ‘a’
3 set=80% of part ‘a’
*7 seconds b/t cluster reps
C. weighted pull-ups X 3 X 3; 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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