Fitness
A. front squat @ 30X0 X 6-8 X 3; rest 2:00
B. barbell bent over row @ 1010 X 8-10 X 3; rest 90 seconds
C. single arm overhead press X 6-8 X 3; rest 90 seconds
D. accumulate 60 seconds in 3-D plank
Performance
A. clean and jerk X 1 X 18 @ 60% 1RM; rest as needed--speed and technique focus
B. clean deadlift @ 1020 X 8-6-5-5; rest 2:00
C. pronated weighted pull-ups X 8-6-5; 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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