Cincinnati Strength & Conditioning
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat clean & split jerk, build to a tough but crisp single for the day – no misses, this is not a max
B. Front squat, 4-3-2-1, 40X1; 2:00-3:00 rest
+
3 rounds for time w/7:00 cap:
200m run
15 power cleans, 95/65
10 burpees
+
3 rounds not for time:
20 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
long, unplugged hike and/or 30:00-60:00 mobility work
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up practice/tech work – strict preferred today whether full reps or assisted
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Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
8 med ball bear hug squats
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00
B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides
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For reps, pace for near-full recovery each set:
2:00 of [15 power cleans @ 135/95 + max burpees in remaining time]
2:00 rest
2:00 of [300m run + max burpees in remaining time]
2:00 rest
2:00 of [250m ski erg + max burpees in remaining time]
2:00 rest
2:00 of [.5 mile Assault Bike + max burpees in remaining time]
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3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
5 weighted hip extensions, 2013
30-60 double-unders
+
10:00 mobility work of choice
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
5 overhead squats (test out the axle for these), 55X1
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A. Hang squat snatch from pause just above the knees, 6-8 x 1 moderate; begin a rep every :90
B1. Back squat, 5-4-3-2, 22X1; :60 rest
B2. Double overhand axle Pendlay row, 5-5-5-5, 1113; :60 rest
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AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 thrusters @ 95/65 + 6 toes-to-bar + 6 thrusters + 9/9, 12/12, and so on…]
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2 sets not for time:
30m/side 1-arm KB front rack carry + 1-arm KB overhead carry
:30/side plank
Post results to comments.
long, unplugged hike + mobility work