Fitness
A.12:00 block
-front squat @ 20X0 X 5-6
-supinated pull-ups X 6-8
-table X 15 seconds
B.12:00 block
-12-15 russian swings
-5-10 dive bomber push-ups
-bad PNF X 15 seconds
C.AD sprint 15 seconds (5 sec roll in) X 4; rest 90s-2:00
Performance
A.12:00 block
-high hang clean and jerk @ ~ 60% X 3 (drop all)
-5 rebound tuck jumps
B.4 sets @ 99%
Row 200/175 meters
Rest ~ 3 minutes
C.10:00 block or 3 sets (whichever comes first)
-wrestler’s bridge X 10 alt
-jefferson hang X 35 seconds
-loaded shoulder flexion X 20 seconds
-90/90 rotation X 6 alt
-german hang X 15 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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