Cincinnati Strength & Conditioning
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side gentle sleeper stretch
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A. Single-arm DB walking lunges, 2 x 30m/side unbroken (10m overhead, 10m @ shoulder, 10m @ side); :90 between sides
B. Weighted pronated strict pull-up, build to a max (score as bodyweight + load added)
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20:00 @ sustainable pace:
max unbroken strict pull-ups
:30 front leaning rest on ground
200m easy jog
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Power clean, build to a max for the day
B. Close-grip bench press, build to a max for the day
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AMRAP in 8:00:
Power cleans, 90% of A
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3 sets not for time:
5/side Pallof presses, standing
5 unweighted reverse hypers, 2011 – note the tempo, and hold it
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
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Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings
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2 sets for time(s):
200m run
10 burpees
20 Russian kettlebell swings, tough unbroken
10 burpees
200m run
5:00 rest
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5:00-10:00 coach-led mobility work
Post results to comments.