3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position
Every 3:00 for 15:00 (5 sets):
3 back squats, 33X1
*build to a challening final triple w/perfect tempo and positions throughout, get in a few scap pull-ups and/or hollow-arch swings during the rest as prep for the couplet…
+
21-15-9 for time & quality w/7:00 cap:
Wall balls
Toes-to-bar sit-ups
OR
AMRAP quality reps in 7:00:
3 dual DB thrusters
1 bar muscle-up
6 dual DB thrusters
2 bar muscle-ups
9/3
12/4
and so on…
*HEAVY on the thrusters
+
5:00-10:00 easy mobility work of choice
*notes & a reminder – be perfect on both positions & tempo for all squats today, even “tough” within those constraints will not be an absolutely heavy load… quality movement remains the emphasis on the couplet, as well, slow down before things get sloppy… finally, still no chalk (including liquid chalk) allowed in the gym, bring a towel to dry off hands/bars if you think you’ll need to…
For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 3:00 for 18:00 (6 sets)
500m/400m row, 450m/350m ski, or .65/.55 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery
notes: everything smooth and relatively easy today, work on the same gymnastics progressions as last week, and keep the aerobic work easily sustainable across all sets
3 rounds as warm-up
:30 bent-knee hollow hold or rock
1/side Turkish get-up + windmill, slow/deliberate/controlled
+
AMRAP in 6:00:
30 single-arm DB hang clean & jerks – alternating sides every 5 reps
30 burpees
+
Every :60 for 16:00 (4 sets of each):
1st: 3 L leg single-arm DB crossbody deadlifts, 3011
2nd: 3 R leg single-arm DB crossbody deadlifts, 3011
3rd: :15 L side star plank
4th: :15 R side star plank
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10m toe walk
10m heel walk
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
5 front squats (can go from rack or squat clean the first rep if you’re proficient cleaning)
:30 supine plank
+
AMRAP in 10:00:
max unbroken strict pull-ups OR 5-10 unbroken Pendlay rows if you’re still working toward your first strict pull-up – run to 1st pole & back every time you come off the bar or complete your set of Pendlay rows
+
5:00-10:00 coach-led mobility
3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position
Every :90 for 15:00 (10 sets):
1 snatch-grip deadlift
1 hang snatch pull from just below the knees
1 hang power snatch from just below the knees
*keep thing light, even empty bar is good for these today as emphasis is on proper positions around the knees and hip contact/extension
+
21-15-9 for time & quality w/9:00 cap:
Deadlifts, power cleans, or power snatches
Bar-facing burpees
*bar work should be light and able to moved smoothly/efficiently with limited breaks/rest
+
5:00-10:00 easy mobility work of choice
NOTE: our Sport program is now distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
