Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler or sled fun
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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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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))
Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar
10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40 double-unders)
5:00 rest
10:00 @ 70-80% of (250m row or .5 mile Assault Bike or 200m run + :30 front leaning rest on ground + 30m heavy Farmer’s walk)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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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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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a 15:00 running clock:
8:00 to build to a heavy power clean
3:00 rest to load bar to 90% of best clean
4:00 max power cleans, 90% of best clean
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Every 4:00 for 3 sets – goal is fast, even times:
15 burpees w/2-hand touch to target 6+” above standing reach
200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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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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