Fitness
A.work up to a 3RM front squat @ 20X0-use 5-5-3-3...rep scheme
B.AMRAP strict pull-ups in one set
C.5-1 strict pull-up ladder
D.run 200 meters @ 90% X 4; rest 60 seconds
E.DB external rotation @ 3010 X 6 ea X 2; rest as needed
*compare ‘a’ and ‘b’ to 011215
Performance
A.In 8:00, work to a heavy 1.1 snatch. You may work to ½ of anticipated weight prior to starting 8:00.
B. 15-12-9 reps for time
clean @ 60% of 1RM
ring dips
C.cuban rotations @ 4020 X 5 X 3; rest as needed
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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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