Fitness
A1.pull-ups X 3-5 X 5; rest 0 seconds
A2.hip Internal Rotation PNF X 15 seconds ea X 5; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B.10 Turkish get-ups (mod-to heavy--5 ea side-move slowly)
C.PVC drop game with partner X 2-3:00
Performance
A.clean and jerk @ 60-65% X 1 X 10; rest 30 seconds
B1.3-4 pistols ea (do not alternate) X 5; rest 30 seconds
B2.50 meter double KB rack carry X 5; rest 30 seconds
B3.ring superman X 10 seconds X 5; rest 60 seconds
*add weight to pistols if 4 are easy
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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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