Fitness
A.15:00 block
-3-6 pull-ups
-5 reps of inch worm
-bad PNF X 15 seconds ea
*No pull-ups = 3, 10s holds ea set.
**More than 10 strict pull-ups= add weight
B1.100 meter suitcase carry (switch ½ way) X 3; rest 30 seconds
B2.15-20 steps crab crawl X 3; rest 60 seconds
Performance
A.EMOM for 10 sets
2 High hang power clean and jerks @ ~ 60-65%
B1.3-6 pistols X 4 (do not alternate); rest 30 seconds
B2.1 mod-to-heavy T-get-up ea side X 4; rest 30 seconds
B3.10-15 hollow rocks X 4; rest 0 seconds
B4.ring superman X 10 seconds X 4; rest 60-75 s
*add weight to pistols if 5-6 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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