Cincinnati Strength & Conditioning
2 rounds steady as warm-up of [:10 chin-over bar hold + 15 air squats w/pause in the hole + 200m jog or :60 easy bike]
Every :90 for 15:00 (5 sets):
1st: 2 1&1/4 front squats
2nd: 4-6 bent-over DB rows, 2112 – be strict on the tempo!
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3 rounds for reps:
:60 DB hang squat cleans, moderate
:30 rest
:60 sit-ups, feet anchored under DBs and fingers at sides of head throughout
:30 rest
:60 double-unders
:30 rest
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5:00-10:00 mobility work – coach-led
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looooooooooong, unplugged hike
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
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5:00-10:00 coach-led mobility
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3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Hang power clean, 6-3-5-2-4-1 all moderate, think it out ahead of time so that loads get heavier as reps decrease; rest as needed
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 1-1-1-1 perfect positions over load; :10 rest
B2. Elevator dips (:02-:05 pause @ top, middle, bottom, middle, top), 4 x 1; :90 rest
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5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
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gun show
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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)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 strict shoulder press from the ground, 21X1
2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups or ring rows
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Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
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5:00-10:00 coach-led mobility
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3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90
B1. Back squat, 2-2-2, 42X1; :60 rest
B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note the tempo, mandatory :01 pause w/chest touching bar, band assist as needed or sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
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Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
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3 rounds not for time:
15 unweighted hip extensions
10 glute-ham sit-ups
Post results to comments.