Fitness
A.work up to a heavy 1 rep deadlift
B1.OA KB or DB press @ X020 X 5 X 3; rest 0
B2.bad stretch X 15 seconds X 3; rest 60 seconds
C.run 15 seconds fast X 8; rest/walk 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed
Performance
A.clean and jerk X 3 X 3 (drop all);rest as needed-do not miss
B.hang snatch X 3 X 3 (drop all); rest as needed-do not miss
C.back squat @ 20X0 X 5 X 2; rest as needed-don’t strain
D.row 500/400 meters 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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