Cincinnati Strength & Conditioning
A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
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3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
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For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
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A. Power clean, build quickly to a moderate single
B. Split jerk, build quickly to a moderate single
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3 rounds for time w/5:00 cap:
13 deadlifts, up to 275/185
67 double-unders
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3 rounds not for time:
10-15 glute-ham sit-ups
5-8/side 1-arm DB row
5-8/side 1-arm DB bench press
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
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17.3
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
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long, unplugged hike and/or 30:00-60:00 mobility work of choice and/or food prep!
If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
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A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
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3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
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3 sets:
10-20 light reverse hypers
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gun show
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17.3
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Additional work TBD
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