Cincinnati Strength & Conditioning
A. Squat snatch, build to a tough (not max) single for the day
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9-7-5-3-1 for time w/8:00 cap (rest remainder of 8:00 if you finish before then):
Muscle-ups
Squat snatches,135/95
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For time, beginning exactly 12:00 after beginning the snatch/muscle-up couplet:
25 toes-to-bar
50 barbell thrusters, 44/33
25 CTB pull-ups
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3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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Every :90 for 12:00 (4 sets of each):
1st: 1 back squat building to end of a very tough single, 20X1
2nd: 1 weighted strict pull-up, 21X0 or max up to :30 chin-over-bar or chest-to-bar hold
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For time w/8:00 cap:
25 toes-to-bar, sit-ups w/fingers touching temples, or pull-ups – your choice
50 thrusters, 44/33
25 toes-to-bar, sit-ups, or pull-ups – same movement as the first 25
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5:00-10:00 independent mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
30:00-60:00 aerobic recovery and/or mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 15:00:
5 strict pull-ups or tough CTB Australian pull-ups
10 push-ups
15 air squats
OR
AMRAP in 15:00:
5 strict handstand push-ups
10 alternating pistols
15 strict pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 14:00 (7 sets):
1 squat snatch starting moderate and building to tough
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Every 2:00 for 14:00 (7 sets):
1 squat clean starting moderate and building to tough
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Not for time:
60 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:45 Assault Bike @ 95-97% effort
Post results to comments.