Cincinnati Strength & Conditioning
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough double (not max, just heavy for today), 20X1
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3 sets:
2:00 of (5 challenging handstand push-ups [kipping, strict, parallette, etc.] + 5 power cleans moderate up to 185/125)
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen
1-3 rope climbs
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough triple (not a max, just heavy for today), 20X1
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3 sets:
2:00 of [5 CTB pull-ups + 5 thrusters @ 115/85]
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen hold
10 handstand push-ups
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (8-10/side light DB external rotations + 4-5/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 2/side slow & controlled; begin a side every :90
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4:00 of (10 toes-to-bar + 40 double-unders)
4:00 rest
4:00 of (10 KB goblet squats + 10 kettlebell swings)
4:00 rest
4:00 of (400m run + max in remaining time of alternating DB rows from plank)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
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4:00 rest
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For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 5-5-5, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3 x 7-10 touch-and-go @ shoulders if possible; 2:00 rest
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3 sets for even times:
500m row
20 burpees over the rower
400m run
5:00 walk rest
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Crossover Symmetry recovery
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
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AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
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5:00-10:00 mobility work – coach-led
Post results to comments.