Fitness
A.30:00 Block
-front squat @ 20X0 X 5
-OA KB/DB press X 1-2-3 ea side (ladder)
-12 hollow rocks
-special shoulder #1 X 20 seconds ea
-cyclic Z2 of choice for 60 seconds
B.mobility
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds ea
-DB external rotation @ 3020 X 5 ea X 2
Performance
A.In 12:00, work to a heavy 1 rep snatch.
B.run 30 seconds @ 90% X 6; rest/walk 60-90 seconds
C.mobility
-bad X 60 seconds ea
-table X 30 seconds
-foot on rig X 30 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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