Cincinnati Strength & Conditioning
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 5-5-5, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3 x 7-10 touch-and-go @ shoulders if possible; 2:00 rest
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3 sets for even times:
500m row
20 burpees over the rower
400m run
5:00 walk rest
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Crossover Symmetry recovery
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A. Hang squat snatch from below the knees, 4-6 x 2 moderate/fast; begin a set every :90
B. Back squats, 3-2-1-1, 20X1; 2:30 rest
C. Weighted strict pronated pull-up, build quickly to a heavy single
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5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups – strict if kipping is easy
10-15m handstand walk or :30 tripod headstand hold
.5 mile Assault Bike
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3 sets not for time:
15 light reverse hypers
:30 L-sit accumulation
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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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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
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8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
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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. Clean & jerk, build to a heavy single for the day
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5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
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3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
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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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3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
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A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
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For time:
50 toes-to-bar
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AMRAP in 5:00:
Double-unders
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3 sets:
:20 prowler sprint outside
3:40 walk rest
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Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
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