Fitness
A.30:00 Block
-forward/back rebound jumps for 20 seconds
-OA DB press @ 1120 X 3 ea
-special shoulder #1 (back of hand down) X 20 s ea
-barbell bent over row @ X020 X 6-8
-prone shoulder extension hold w/PVC X 30 seconds (pronated)
-bear crawl in T pattern X 60 seconds (forward, back, side, side-few steps ea)
B.post breathing
Performance
A.In 12:00, work up to a heavy 3 rep snatch (drop all)
B.15:00 Block
-front squat @ 20X0 X 3
- TTB X 5.4.3 (men) and 4.3.2 (women)(kip ok)
-OA lat stretch X20 seconds ea
C.post breathing
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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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