Cincinnati Strength & Conditioning
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
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10:00 @ very easy effort:
.3 mile Assault Bike or 250m row
5 push-ups, 2020
:15 chin-over-bar hold
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A. DB walking lunges, 6 x 10m steps (sets 1 & 4 overhead, 2 & 5 @ shoulders, 3 & 6 @ sides); begin a set every 2:00
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3 rounds for time:
300m run
20 wall balls, 30/20 to 10
10 toes-to-bar
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, 2-2-2-2-2, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 4-3-2, 21X1; 2:00 rest
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AMRAP in 7:00:
3 kettlebell swings, moderate/tough
3 DB push press, moderate/tough
6 kettlebell swings
6 DB push press
9 kettlebell swings
9 DB push press
and so on…
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3 sets not for time:
5/side half kneeling Pallof press
15 moderate reverse hypers
: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/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
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A. 1 squat clean from :02 pause just below knees + 1 squat clean, 6 x 1 moderate; :05 between movements, begin a set every :90
B1. Front squat, 3-3-3 building so only last set is tough; :60 rest
B2. 1-arm DB row, 3 x 4-6/side, 20X1; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 max strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps working on powerful pulls
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Not for time:
200m 1-arm DB/KB overhead carry, heavy
Post results to comments.
long, unplugged hike
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. 3-position hang squat snatch (1 high + 1 above knees + 1 below knees), 6 x 1 light/moderate; begin a set every :90
B. Back squat, 3 x 3-5, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 2-4, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 5-6, 21X1; :60 rest
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For time:
500m row – post results in the comments section!
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3 rounds not for time:
15 light reverse hypers
:30 hollow rock
Post results to comments.
30:00-60:00 active recovery and/or mobility work of choice