Fitness
Barefoot
A1.deadlift @ X1drop @ ~60% X 2 X 8; rest 10 seconds--speed focus
A2.3 rebound vertical jumps X 8; rest w/ankle CARS X 1 ea direction + 30 seconds extra rest
B.back squat @ 31X1 X 8-10 X 3; rest w/Cat cow X 2 (slow) + 30 seconds
w/Shoes
C.row 400 meters X 3; rest 2:00
Performance
A.In 12:00, work to a heavy 3 rep snatch (drop all reps).
B.EMOM for 10 sets
0dd sets:3-7 CTB pull-ups
even sets: 5-10 ring push-ups
C.run 200 meters @ 85% 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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