Cincinnati Strength & Conditioning
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.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 15:00 (5 sets):
3-5 strict pull-ups (add weight if 5 is easy) or max chin-over-bar hold up to :30
10 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled
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10:00 @ 80-90% – sustainable pace, perfect reps throughout:
5 pull-ups
10 hand-release push-ups
15 air squats
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: 5-6 DB bench press, 21X1
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For reps (swings):
:90 of (7 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (5 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (3 wall walks + max heavy kettlebell swings)
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every :90 for 15:00 (5 sets of each):
1st: 5/4/3/2/1 front squats – 1st set 5, 2nd 4… 5th is a heavy single
2nd: 6-8 alternating DB rows from plank
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AMRAP in 8:00:
8 toes-to-bar
8 DB thrusters, tough
40 double-unders or single-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike and/or swim/walk/bike
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20:00-30:00 mobility work of choice
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food prep!
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run – dress for a cool morning!
20 kettlebell swings
20 burpees
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5:00-10:00 coach-led mobility
Post result to comments.