Cincinnati Strength & Conditioning
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, build to a single @ 90% max, if you hit that on first attempt you can go to 95% for 1 attempt
B. Squat clean & jerk, build quickly to a single @ 85% max
C. Back squat, 5 x 1 building to a tough single, 20X2; 2:00-3:00 rest
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9 rounds for time:
5 strict ring dips
5 L-pull-ups
5/side 1-arm DB overhead squats
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max; begin a rep every :90
B. Squat clean & jerk, 5 x 1 @ 70-80% of max; begin a rep every :90
C. Back squat, 6 x 2 building to a tough double, 20X2; 2:00-3:00 rest
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Every :60 for 15:00 (5 sets of each):
1st: 6 glute-ham raises, 20X1 or 3 negatives to parallel w/:03 descent if full reps are do-able
2nd: 3 false-grip lean-away ring pull-ups, 31X1
3rd: 3 strict ring dips, 22X2
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 7 x 1 @ 75-85% max; begin a set every :60
B. Back squat, 5 x 3 moderate/tough, 20X2; 2:00-3:00 rest
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5 sets @ 80% aerobic – sustainable throughout:
10 strict pull-ups
10 DB thrusters, 50/35/hand
40 double-unders
:60 walk rest
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3 sets:
15m/side heavy 1-arm KB front rack carry
15m/side heavy 1-arm Farmer’s carry
:30/side weighted star plank (DB in top hand)
rest as needed
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, build quickly to a moderate/tough single – goal is no misses due to load
B1. Back squat, 2-1-2-1 (second 2 & 1 heavier than the first 2 & 1), 22X1; :60 rest
B2. 1-arm DB row, 4 x 3-5/side, 1112; :60 rest
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3 rounds for reps – pick up where you left off in previous round:
4:00 of (8 strict handstand push-ups + 12/8 Assault Bike calories + 24 double-unders)
2:00 rest
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3 sets:
15m/side heavy 1-arm Farmer’s carry
:30/side star plank
rest as needed
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max – no higher!; rest as needed
B1. Back squat, 2-2-2-2, 22X1; :60 rest
B2. 1-arm DB row, 4 x 5-6/side, 1112, :10 between sides, :60 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 5 strict handstand push-ups or seated on floor DB presses, both movements @ 31X1
2nd: 30-50 unbroken double-unders or :45 double-under practice
3rd: 12/8 Assault Bike calories
+
3 sets:
30m heavy Farmer’s carry
:30 L-sit accumulation
rest as needed
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
For time*:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*partition all non-running work as desired
Post results to comments.
SCHEDULE NOTICE: just a single 1030 class today!