Cincinnati Strength & Conditioning
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
+
3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
+
Every 3:00 for 3 sets:
:60 row hard
200m run
+
10:00 easy cool-down and/or mobility
Post results to comments.
A. Power clean & split jerk, build quickly to a moderate single
+
3 rounds for time w/5:00 cap:
15 Assault Bike calories
10 ground-to-overhead, 135/85
+
3 rounds not for time:
10-15 glute-ham sit-ups
4-5/side 1-arm DB row
4-5/side 1-arm DB bench press
OR if 17.4 yesterday:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
Post results to comments.
17.4
OR if 17.4 yesterday or not repeating:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
long, unplugged hike and/or 30:00-60:00 mobility work and/or food prep… Set yourself up for a great week!
If planning on repeating 17.4 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:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
+
For completion/movement quality:
50 double-unders
10/5 muscle-ups
40 double-unders
8/4 muscle-ups
30 double-unders
6/3 muscle-ups
20 double-unders
4/2 muscle-ups
10 double-unders
2/1 muscle-up(s)
+
3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show
Post results to comments.
17.4
+
Additional work TBD
Post results to comments.