Cincinnati Strength & Conditioning
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 20:00 (10 sets of each):
1st: 1 clean & jerk OR clean OR jerk OR snatch @ 60-70% of max – no misses
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
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4 sets @ 90% aerobic – easily sustainable:
300m run
:60 rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
30:00-60:00 easy recovery work of choice – hike/bike/swim preferred
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30:00-60:00 focused mobility work of choice
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups from forearms)
Every :60 for 10:00 (5 sets of each):
1st: 3 hang power cleans from just below the knees
2nd: 3 wall walks or :30 front leaning rest (rings or floor)
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5 rounds:
:40 wall sit @ or just above parallel
:20 rest
:40 push-ups, 2111 if possible otherwise be as perfect & controlled throughout
:20 rest
:40 double-unders
:20 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
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10:00 bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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Every :60 for 10:00 (5 sets of each):
1st: 3 hang squat cleans, light/moderate and fast out of the hole
2nd: 1 rope climb or 4 rope pull-ups
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5 sets:
10 push-ups, 2011 – note the tempo and stick to it, each rep should take exactly :04
12 glute-ham sit-ups
48 double-unders, commit to mandatory unbroken if already proficient
:60 rest
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Standing triple jump, 6 x 1 increasing effort each rep so only the last is near full effort, and alternate starting leg set-to-set; rest as needed
B. 1 clean-grip deadlift + 1 clean pull, 6 x 1 @ 100-105% clean max; begin a rep every 2:00
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6 sets:
500m row – same pace as the sets from 2 weeks ago
2:00 walk rest
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3 sets:
6 glute-ham raises
:30 weighted Sorensen hold
:90 rest
Post results to comments.
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
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AMRAP in 7:00:
2 alternating DB forward lunges
2 alternating DB reverse lunges
2 DB front squats
10 toes-to-bar
4 alternating DB forward lunges
4 alternating DB reverse lunges
4 DB front squats
10 toes-to-bar
6 alternating DB forward lunges
6 alternating DB reverse lunges
6 DB front squats
10 toes-to-bar
and so on…
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5:00-10:00 coach-led mobility work
Post results to comments.