Fitness
A.30 minute block (barefoot)
-back squat @ 31X1 X 5
-strict pull-ups X 5
-OA lat stretch X 20 seconds ea
-1 heavy get-up each side
-lunge with rotation X 5 reps ea side
-1 heavy get-up each side
-5 jumps over hurdle (focus on soft, precise landing)
Performance
A1.3 position hang snatch (high,mid,low) @ 60% X 1 ea X 5; rest 30 seconds
A2.75 meter shuttle (cones ~ 12.5 meters apart-6 trips to make 75) X 4; rest 60 seconds
Barefoot
12:00 Block
-½ max reps strict pull-ups (pronated)
-single leg jump over hurdle X 3 each
-single leg seiza X 40 seconds (switch back and forth)
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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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