Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Front squat, 9:00 to build to a heavy single
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Every 3:00 for 3 sets:
3 rounds of (5 pull-ups + 10 air squats)
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For time:
150m row
25 push-ups or handstand push-ups
150m row
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 [5/side moderate kettlebell snatch + :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 fun or make-up conditioning work if not in tomorrow
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 12-16 overhead plate alternating forward lunges
2nd: 6-8 unsupported bent-over DB rows, 20X0 – very slight bend in knees, big hip hinge, neutral spine, high elbows @ top
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21-15-9 for time:
Wall balls
Toes-to-bar or sit-ups
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 8 x 3 @ 50-60% of last week’s heavy single (should feel light & fast throughout), 11X1; begin a set every :90
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 wall walks (should take roughly :30 to complete) or :30 front leaning rest on ground
2nd: 10 tough but unbroken kettlebell swings
3rd: :30 double-unders
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5/side unsupported 1-arm KB row + 10-15 light KB swings]
Every :90 for 12:00 (4 sets of each):
1st: back squats, 20X1 – doubles for sets 1 & 2, then singles for 3 & 4
2nd: :30 strict pull-ups or chin-over-bar hold or 2-arm passive hang
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3 sets for reps:
3:00 of (500/400m row + max DB thrusters in remaining time]
2:00 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike – get outside in the sun!