Cincinnati Strength & Conditioning
A. Squat snatch, 6 x 1 @ 83-93% 1RM – crisp reps more important than load today; begin a rep every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 1-1-1, 21X0; :60 rest
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For reps:
5:00 strict supinated pull-ups
:60 rest
3:00 wall balls @ 30/20 to 10/9
:60 rest
:60 double-unders
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3 sets not for time:
35 light band pull-aparts
30m Farmer’s walk
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long, unplugged hike – get outside!
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10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. Power clean, build to a moderate/tough touch-and-go set of 5
B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
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For time w/a partner:
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
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Optional:
Abs, bis, & tris of choice
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A. Front squat, build to a heavy single for the day
B. 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
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3 rounds for time:
12 alternating DB snatches, heavy
15 burpees
18 row calories
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3 rounds not for time:
12 glute-ham sit-ups
12 abwheel rollouts
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active recovery – spend 30-60 minutes on the trails, in the pool, meal prep, and/or mobility
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A. Overhead squat, build quickly to moderate/tough double, 22X1
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Every :60 for 15:00:
1st: 3-6 L-sit pull-ups or strict toes-to-bar
2nd: 6 burpee box jump over w/step-down, 24/20
3rd: 10 sandbag squats – hold any way
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3 sets:
:50 row @ 97% effort
5:40 walk rest
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