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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A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0
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For time increasing effort each movement:
40 CTB pull-ups
400m run
40 front squats (from the ground – no rack), 95/65
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Not for time, accumulate any way:
50 glute-ham sit-ups
100 double-unders
5:00 easy row
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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
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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. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
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Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
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long, unplugged hike or swim and/or mobility work of choice
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3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
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10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
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3 sets:
20 light reverse hypers
:30 hollow rock
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gun show
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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. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30
B. Back squat, 3 x 5-6, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 3-6, 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 6-8, 21X1; :60 rest
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5 sets:
:60 row easy w/no straps
:30 rest
:60 front leaning rest on ground
:30 rest
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