Cincinnati Strength & Conditioning
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Power clean, build to a max for the day
B. Close-grip bench press, build to a max for the day
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AMRAP in 8:00:
Power cleans, 90% of A
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3 sets not for time:
5/side Pallof presses, standing
5 unweighted reverse hypers, 2011 – note the tempo, and hold it
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
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5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
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3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
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10:00 mobility work of choice
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip deadlift, 3-3-3-3-3, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 5-4-3 moderate, 21X1; 2:00 rest
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3 sets:
2:00 of [10 moderate/tough unbroken DB push presses + easy row w/feet out of the straps in remaining time]
:60 rest
2:00 of [10 fast burpees + easy ski erg in remaining time]
:60 rest
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3 sets not for time:
20 light reverse hypers
30m med ball bear hug carry
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
10:00 to establish a tough single power clean
3:00 rest
10:00 to establish a tough single close-grip bench press (index fingers just inside the knurling), 21X1 – note the tempo, pause under tension w/bar touching chest
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AMRAP in 3:00:
10 kettlebell swings
10 burpees w/2-hand touch to target 4-8” above standing reach
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5:00-10:00 coach-led mobility work
Post results to comments.
A. High hang squat clean, build to a heavy single for the day
B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest
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3 sets for even times:
20 Russian kettlebell swings, goal is 70/53
400m run
20m KB goblet walking lunge, same weight as swings
4:00 walk rest
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Crossover Symmetry recovery
Post results to comments.
A. Back squat, 6 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
B. 1 hang squat clean from mid-thigh + 1 hang squat clean from just below the knees, 6 x 1 moderate; begin a set every :90
C. Close-grip bench press, build to a heavy 5, 21X1
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For time @ high effort:
200m run
10 heavy DB thrusters
200m run
40 CTB pull-ups
200m run
10 heavy DB thrusters
200m run
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Crossover Symmetry recovery
Post results to comments.