Cincinnati Strength & Conditioning
A. 1 high hang squat snatch + 1 hang squat snatch from below the knees, 3-5 x 1 moderate/fast; begin a set every 2:00
B1. Back squats, 3-3-3, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 2-3, 21X0; :90 rest
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5 rounds steady as skill work – focus is on footwork/positions/breathing:
1-2 rope climbs
:30 L-sit accumulation
200m run
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3 sets:
15 light reverse hypers
rest as needed
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long, unplugged hike – get outside!
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 power snatches, 75-85% 1RM
Odds: 2 power cleans, 75-85%
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For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
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A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. 1 squat clean + 1 hang squat clean + 1 front squat, 6 x 1 all tough; begin a set every 2:00
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For time:
5 bear complex, 135/85
20 CTB pull-ups
4 bear complex
15 CTB pull-ups
3 bear complex
10 CTB pull-ups
2 bear complex
5 CTB pull-ups
1 bear complex
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3 rounds not for time:
20 band good mornings
:30 double KB front rack hold (no walk), at least 53/35/hand but try heavier
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30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
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10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, build to a very heavy 15m
B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 2:00 for 5 sets:
10 toes-to-bar
30 double-unders
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3 sets:
:15 prowler sprint outside
2:45 walk rest
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Not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.