Cincinnati Strength & Conditioning
A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
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Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
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3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
Post result to comments.
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 3-5/side, no tempo; :45 between sides
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10:00 @ easy effort – save the intensity for the prowler:
10 strict pull-ups
10 thrusters, 95/65
200m jog
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2 sets:
:60 prowler sprint outside
6:00 walk rest
Post results to comments.
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 4-6/side, no tempo; :45 between sides
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10:00 @ easy effort – save the intensity for the prowler:
10 CTB pull-ups
15 wall balls, 30/20 to 10
200m run
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2 sets:
:50 prowler sprint outside
5:10 walk rest
Post results to comments.
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat clean clusters, 5 x 1.1 starting light & building so that only last set is tough; :10 between singles, 2:30 rest
B. 1-arm DB rows, 3 x 5-8/side, no tempo; :45 between sides
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9:00 starting @ warm-up pace and building so that only last couple minutes are moderate effort:
3/side 1-arm KB overhead squat, moderate
9 strict pull-ups
3/side 1-arm KB snatches, moderate – can be different weight than OHS
.3 mile Assault Bike
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2 sets:
:40 prowler sprint outside
4:50 walk rest
Post results to comments.
5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
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A. Squat clean clusters, 5 x 1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 7-10/side, no tempo as heavy as possible; :45 between sides
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10:00 starting @ warm-up pace and building so that only last couple minutes are @ moderate effort:
10 toes-to-bar
10 alternating KB goblet reverse lunges
10 kettlebell swings, same KB you use for lunges
10 burpees
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2 sets:
:35 prowler sprint outside
4:55 walk rest
Post results to comments.
5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
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A. Squat clean clusters, 3 x 1.1.1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 9-12/side, no tempo as heavy as possible; :45 between sides
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10:00 @ 70% – save the intensity for the prowler:
10 strict pull-ups
5/side 1-arm KB front rack squat, goal is 70/53
10 kettlebell swings, same KB you use for squats
40 double-unders, unbroken more important than total rounds completed
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3 sets:
:30 prowler sprint outside
4:30 walk rest
Post results to comments.