Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
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5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
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Not for time:
400-800m sandbag carry, switch sides every 100m
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols – to a bench if full range w/flat foot isn’t there yet)
5:00 double-under practice
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: :30-:45 front leaning rest on ground
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Every :90 for 12:00 (4 sets of each):
1st: 60m (2 x down & back the rig) Farmer’s walk, as heavy as possible
2nd: 200m run hard
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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A. Split jerk from blocks, 10:00 to build to a tough single for the day
B. Clean-grip deadlift, 8 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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5 sets even:
5 tough touch-and-go power cleans – you pick the weight
10 ring dips (open w/strict each round before switching over to kipping)
200m run hard
easy jog or walk back
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Crossover Symmetry recovery
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 8 sets:
1 power clean, tough but crisp
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3 rounds for time w/a 12:00 cap:
400m row
20 push-up
15 kettlebell swings
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 12:00 (4 sets of each):
1st: 4-6 front squats, 20X1
2nd: :45 strict pull-ups or max chin-over-bar hold up to :30
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4 sets for reps:
2:00 of [200m run + max wall balls in remaining time]
:60 rest
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
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A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
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For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
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3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
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