Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner (same idea as last week, runs are split in half relay-style, snatches & burpees can be split in any fashion with only 1 partner working at a time):
1200m run
80 alternating DB snatches, moderate loads that’s doable in sets of 8-10
80 burpees
800m run
40 alternating DB snatches
40 burpees
400m run
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5:00-10:00 coach-led mobility
Post result to comments.
Not for time:
10 alternating barbell Turkish get-ups – light, controlled, and deliberate throughout
2-3 rounds of [10 alternating pistols @ 31X1+ :30 handstand hold]
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A. Squat clean & split jerk, 6 x 1 building so only last 2 singles are 80-85% of max – no higher; begin a set every :90
B1. Front squat, 6-6-6 @ 60-65% 1RM w/emphasis on speed throughout (think 00X1 tempo); :60 rest
B2. Strict toes-to-rings, 3 x 5-10, 3110; :60 rest
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3 rounds @ tough effort:
1/.8 mile Assault Bike
60 double-unders
5 strict pull-ups
5 CTB pull-ups
5 pull-ups
30 wall balls, 30/20 to 10
3:00 walk rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squat, build to a heavy single @ 22X1 in 10:00 (includes warm-up)
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Every :60 for 10:00 (5 sets of each):
1st: 10 DB walking lunges
2nd: 6-10 bent-over DB rows – same DBs used for lunges
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For time:
50/35 row calories
35 wall balls
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5:00-10:00 coach-led mobility
Post results to comments.
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics & double-under skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc. alternated w/short DU practice sets) – coach-led, all non-fatigue
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10:00 @ easy pace of [50 single-unders + 30m Farmer’s walk + 30m sandbag bear hug or front rack carry]
5:00 rest
10:00 @ easy pace of [3 wall walks + 400m row (or 300m run or .4 mile Assault Bike) + 5 DB power cleans w/both DB heads touching the ground outside the feet every rep]
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
30:00-60:00 active recovery (nothing even moderate effort!) and/or 30:00-60:00 mobility work of choice
3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
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For completion/movement quality:
2-4-6-8-10 strict CTB pull-ups
10-8-6-4-2 double KB front rack walking lunge steps, 70/53/hand if possible
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10:00 @ 80% of [10 glute-ham sit-ups + 10 hip extensions + 20 air squats + 60 double-unders]
5:00 rest
10:00 @ 80% of [.5 mile Assault Bike + 5 DB power cleans + 5 DB thrusters + 30m med ball or sandbag carry]
Post results to comments.