Cincinnati Strength & Conditioning
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
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For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
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3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
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 easy aerobic 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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Every 3:00 for 3 sets:
5 tough DB man-makers
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AMRAP in 8:00:
8 goblet squats
8 burpees
8 pull-ups or tough Australian CTB pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
10:00 ring muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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On a single 20:00 clock that starts @ warm-up, establish the following in order:
5 rep tough touch-and-go squat snatch
5 rep tough touch-and-go squat clean
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Not for time:
65 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:50 Assault Bike @ 95-97% effort
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Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 12:00 (4 sets):
1st: 2 power clean singles (drop and re-set each rep)
2nd: 4-5 DB floor press @ 3010 or ring dips @ 3010
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Every :60 for 16:00 (4 sets):
1st: 5 L arm DB/KB snatches
2nd: 5 R arm DB/KB snatches
3rd: :30 L arm side plank (hand or elbow)
4th: :30 R arm side plank (hand or elbow)
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5:00-10:00 coach-led mobility work
Post results to comments.