Fitness
A.30:00 block
-split squat @ 30X0 X 5-6 ea
-supinated pull-up hold @ top for 15-25 seconds
-lat stretch X 20 seconds
-russian swing X 10
-bar dips @ 20X1 X 5-6
-AD sprint 15 seconds
-table X 15 seconds
*Add weight to bar dips if you can perform over 20 reps unweighted.
Performance
A.15:00 block
-tuck jump over hurdle X 5
-clean and jerk @ ~ 85% X 1-3
B.AD sprint 10 seconds X 5; rest 2-4:00
C.2-3 sets (barefoot)
-elevated child’s pose X 20 seconds
-bretzel X 20 seconds ea
-german hang X 15 seconds
-stand on balls of feet for 30 seconds
-dorsi stretch X 20 seconds ea
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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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