Cincinnati Strength & Conditioning
A. 1 push jerk + 1 split jerk, 5 x 1 @ moderate/tough loads; begin a set every 2:00
B. Clean-grip deadlift, 6 x 3 @ clean max, 11X1; begin a set every :60
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3 rounds:
:90 of [1 hang power clean tough up to 205/145 + 1 strict handstand push-up + 2 HPC + 2 sHSPU + 3 + 3 and so on…]
:90 rest
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4 sets for times:
200m run
15 kettlebell swings, unbroken up to 70/53
:90 rest
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Crossover Symmetry recovery
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A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
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AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk
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long, unplugged hike, get outside!
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A. High hang squat clean, build to a heavy single for the day
B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest
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3 sets for even times:
20 Russian kettlebell swings, goal is 70/53
400m run
20m KB goblet walking lunge, same weight as swings
4:00 walk rest
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Crossover Symmetry recovery
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8 sets:
1/side tough Turkish get-ups
500m row @ 85% effort
8 burpees
2:00-2:30 walk rest
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Crossover Symmetry recovery
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10:00 muscle-up practice/tech work
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A. Squat snatch, accumulate 7-10 singles @ 72-77% of tested 1RM; rest as needed between – quality over volume/load
B. Back squat w/no belt, lifters, or knee sleeves, 5-5-5 all tough, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 3-4, 21X0; :60 rest
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5 sets, goal is unbroken movements throughout:
6-9 CTB pull-ups
:30 rest
18 wall balls, 20/14 to 10/9
:30 rest
36 double-unders
:30 rest
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