Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 15m DB walking lunges (hands @ sides)
2nd: max L-sit up to :30
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12:00 @ 80%:
10 alternating DB rows from plank position
200m run
40 double-unders
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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A. Split jerk from blocks, 12:00 tech work @ moderate/heavy loads
B. Clean-grip deadlift, 6 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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4 sets even:
12 ring dips (open w/strict each round before switching over to kipping)
100m run hard
walk back
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4 sets:
6 hang power clean, moderate but unbroken up to 205/145
100m run hard
walk back
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Crossover Symmetry recovery
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 6 sets:
2 power cleans, moderate/tough
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Every 6:00 for 3 sets @ high effort:
10 kettlebell swings
10 burpees
10 kettlebell swings
10 burpees
250/200m row
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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A. Squat snatch, 3-6 x 1 @ 85-95% 1RM – crisp reps more important than load, don’t force anything; begin a rep every :90
B. 1 & 1/4 back squats, 5-5-5; 2:00-3:00 rest
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For 20:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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Every 2:00 for 3 sets:
max L-sit up to :30
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3 sets:
8-10/side DB external rotations
rest as needed
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st :90: 2 1 & 1/4 front squats, start moderate and build to tough
2nd :90: :30 strict pull-ups or max chin-over-bar hold up to :30
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AMRAP in 7:00:
400m run w/wall ball
max wall balls in remaining time
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 tripod hold
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long, unplugged hike, swim, or bike – get outside!
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