Cincinnati Strength & Conditioning
A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60
+
3 sets steady:
75 double-unders
15 deadlifts, 135/85
10-15 handstand push-ups
2:00 rest
+
3 sets even:
200m run
15 box step-up/step-down, 24/20
10-15 CTB pull-ups – fast singles if you plan to go that route in the Open
2:00 rest
Post results to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
+
A. Clean & jerk, build quickly to a tough single
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :60
+
3 rounds for time w/9:00 cap:
15 Assault Bike calories
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
+
optional additional work, 3-5 rounds:
:60 box step-up/step-downs, 24/20 – goal is smooth, steady rhythm
:30 rest
+
ab/low back work of choice
Post results to comments.