Competition {1/19/15}

 In Competition

Starting this week I’ll be splitting 2-3 days a week into an AM/PM session. This will allow us to up the conditioning volume and help manage CNS overload. These will primarily take place on Mon/Wed, and occasionally on Tue/Fri. If you’re not able to split the training into AM/PM sessions on those days. Start with the PM portion, then do what you can of the AM portion (since the AM portion will be primarily conditioning, gymnastics, and skill work). 

AM Session

A.
8 Rounds of:
250m Row
*20sec rest between efforts

B.
5 Rounds of:
Min 1: 3-5 MUs
Min 2: 14 Pistols (alt)
Min 3: 50 DUs

PM Session

A.
PM
Every 2min for 12min:
Clean Pull + Power Clean + Clean
*Build into a heavy complex

B.
Back Squat
4×5 @ 75% of 1RM
-rest 5-8min, then-
20 rep max

C.
5min Ladder
3-6-9-12-etc of:
S2OH (155, 105)
Front Squats
rest 2min
5min Ladder
3-6-9-12-etc of:
Americna KB Swings (53, 35)
Goblet Squats

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