Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
10 rounds for time w/a partner, partners trade off completed movements:
200m run
15 wall balls
10 toes-to-bar, hanging knee raises, or sit-ups
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5:00-10:00 coach-led mobility
Post result to comments.
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. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30
B. Back squat, 3 x 5-6, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 3-6, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
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5 sets:
:60 row easy w/no straps
:30 rest
:60 front leaning rest on ground
:30 rest
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)
Every :60 for 15:00 (5 sets of each) – same set-up as last week but without the minute of rest:
1st: 2 moderate/tough power clean singles – drop from the top each rep
2nd: 3-6 strict handstand push-ups or seated DB shoulder presses, 21X1
3rd: 3-6/side 1-arm DB rows, heavy
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5 sets:
:60 row easy w/feet out of straps
:30 rest
:60 front leaning rest on ground
:30 rest
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5:00-10:00 coach-led mobility
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/side 1-arm DB scap retractions + 10/side 1-arm DB scap protractions + :30 bottom of goblet squat hold + 5m bear crawl + 5m crab walk)
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.
60:00 easy aerobic recovery and/or mobility work of choice
5:00-10:00 handstand hold/walk & triple-under practice
A. Axle front rack walking lunges, 4 x 15m; 2:00 rest
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10:00 for reps @ 90% effort – lots of options:
5 muscle-ups or 5 strict CTB pull-ups
5/side 1-arm kettlebell snatches up to 70/53
20 alternating pistols or 30 air squats
60 double-unders
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2 rounds for time w/team of 3-4 – cannot advance until station in front of you is cleared (if in a team of 4 someone will be resting throughout:
500m ski erg
500m row
.5 mile Assault Bike
Post results to comments.