Fitness
A.EMOM for 10 sets
-russian swings X 10
B1.run 90 seconds @ 90% X 4; rest 60 seconds
B2.6-8 supinated pull-ups X 4; rest 60 seconds
C.mobility
-bad X 60 seconds ea
-OA lat X 30 seconds ea
-dorsi stretch X 60 seconds ea
Performance
A.20:00 Block
-hang clean X 3
-12 hollow rocks
-special shoulder #1 X 20 seconds ea
-cyclic Z2 for 60 seconds
*student may warm-up to 50% of clean prior to starting block.
B.spiderman crawl X 60 seconds X 4; rest 30 seconds in IND b/t sets
C.Mobility
-bad X 60 seconds ea
-table X 30 seconds
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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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