Cincinnati Strength & Conditioning
A. Squat snatch, 1 every :60 starting @ 65% of max and adding 10/5 every :60 – stop @ first miss, no exceptions
B. Back squat, 5-5-5 moderate; 2:00 rest
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Every :60 for 15:00:
1st: 10 glute-ham sit-ups
2nd: 10 alternating pistols
3rd: :30 row @ high breathing effort – no measure, just go
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Not for time – just get the work done:
50 burpee box jumps, 24/20
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30:00-60:00 easy aerobic recovery work of choice and/or mobility
A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00
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4-8 sets even according to feel, call it before things drop off:
5/3 muscle-ups
200m run
2:00 rest
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3 sets @ very easy pace:
300m ski erg
400m row
.5 mile Assault Bike
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17.5
OR if 17.5 yesterday or not repeating:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
long, unplugged hike
If planning on repeating 17.5 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
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5 sets:
max unbroken strict pull-ups
200m sandbag on shoulder carry (not run, just walk)
:60 rest
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3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
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gun show + ab work of choice
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