Cincinnati Strength & Conditioning
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 5-5-5, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 8 x 1 light/moderate; begin a rep every :90
+
For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
A. Pause squat clean (:01 pause just below knees on way up before completing rep), 1-1-1-1; begin a rep every 2:00
B. Front squat, 3-3-3, 22X1; 2:00-3:00 rest
+
AMRAP in 10:00:
5 strict toes-to-bar
10 hand-release push-ups
15 air squats
OR
5 strict handstand push-ups or strict ring dips
10 alternating pistols
15 toes-to-bar
+
3 sets not for time:
10-15 unweighted Russian twists
30-45 double-unders
Post result to comments.
long, unplugged hike – get outside!
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
+
For 12:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 squat snatch, 80-90% 1RM
+
AMRAP in 16:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 CTB pull-ups
30 wall balls, 30/20 to 10
400m run
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough double (not max, just heavy for today), 20X1
+
3 sets:
2:00 of (5 challenging handstand push-ups [kipping, strict, parallette, etc.] + 5 power cleans moderate up to 185/125)
:60 rest
400m run @ 90% aerobic
:60 rest
+
3 rounds not for time:
50 double-unders
:30 Sorensen
1-3 rope climbs
Post results to comments.
30:00-60:00 active recovery and/or mobility work of choice