Cincinnati Strength & Conditioning
5:00-10:00 pistol & bar muscle-up practice
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A. 1 hang squat snatch + 1 overhead squat, build to a heavy set
B. Unsupported 1-arm DB row (not on a bench), 3 x 5-6/side; :45 between sides
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2 sets:
:70 row @ 97% effort
7:00 walk rest
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Not for time:
400m sandbag carry, switch sides every 100m
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
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Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 6-8 DB thrusters, tough but unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
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L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.