Cincinnati Strength & Conditioning
A. Squat snatch, 6-8 x 1 @ 80-90% 1RM – crisp reps more important than load; begin a rep every :60
B. Back squat, 2-2-2, 22X1; 3:00 rest
+
For 16:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, unbroken & repeatable is always the goal, no tears
Odds: 10 wall balls, 30/20 to 10/9
+
3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go triple
B. 1 clean-grip deadlift (no pause this week) + 2 clean high pulls, 3 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Thruster, build quickly to a tough but not grind-y single
+
For time:
30 thrusters, 135/85
400m run
+
3 rounds not for time:
14 glute-ham sit-ups
14 pull-ups – any variation
Post results to comments.
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility
Post results to comments.
A. Overhead squat, build quickly to moderate/tough single, 22X1
B. Sandbag walking lunges, 3 x 10-15m smooth & controlled (can double up on bags if these are easy); 2:00 rest
C. Unsupported 1-arm DB row (not on a bench), 3 x 6-8/side; :45 between sides
+
3 sets:
:60 row @ 97% effort
6:00 walk rest
Post results to comments.
A. Split jerk, build quickly to a moderate/tough single – stop before missing
B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60
+
5-4-3-2-1 for time:
Hang power cleans – you pick the weight, tough but able to be done unbroken
Strict handstand push-ups – deficit if these are easy
+
3 sets for times:
15 kettlebell swings, unbroken up to 70/53
15 Assault Bike calories or 250m row
15 burpees
2:00 rest
+
Crossover Symmetry recovery
Post results to comments.