Cincinnati Strength & Conditioning
A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank
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3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
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Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
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Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
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Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
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A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank
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3 rounds not for time:
10-15 toes-to-bar
10 alternating pistols
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Every 2:00 for 16:00 (8 sets):
1 squat snatch starting @ 65% building to 80-90% max
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Every 2:00 for 16:00 (8 sets):
1 squat clean starting @ 65% building to 80-90% max
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Every 5:30 for 3 sets:
:35 Assault Bike @ 95-97% effort
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
Every 5:00 for 30:00 (6 sets):
1 squat clean or front squat, begin moderate and add a bit set-to-set
15 unbroken wall balls
21/15 row calories or 15/10 ski erg/Assault Bike calories @ high aerobic effort – last set optional max effort
5:00-10:00 coach-led mobility work
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3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max)
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For time:
20 squat snatches, 75% of A
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Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
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3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
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