Cincinnati Strength & Conditioning
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build quickly to a tough single for the day, then accumulate 3-6 singles @ 80-85% of that according to feel
B. 1 snatch-grip deadlift + 1 snatch pull, 5 x 1 95-105% of snatch max; :10 between movements, 2:00 rest
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4 sets for even times, switch movement order each set:
5 wall walks
10 touch-and-go deadlifts, light up to 185/125
500m row
50 double-unders
2:00 rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 5/side 1-arm Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 15m goblet walking lunges
2nd: :30 row @ 90% aerobic effort – easily sustainable
3rd: :30 front leaning rest on ground or rings
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AMRAP in 6:00:
10 strict pull-ups or challenging CTB Australian pull-ups
30 double-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
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Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
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3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
Post result to comments.
long, unplugged hike/swim/bike and/or 30:00-60:00 mobility work of choice
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
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A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.