Cincinnati Strength & Conditioning
A. Snatch, build quickly to a single @ 80-90% 1RM
B. Clean & jerk, build quickly to 80-90% 1RM
+
For time(s):
9 muscle-ups
9 ground-to-overhead, 185/125
5:00 rest
45 pull-ups
45 wall balls, 20/14 to 10
5:00 rest
45 row calories
135 double-unders
+
3 rounds:
20 light reverse hypers
:30 hollow hold
Post results to comments.
30:00-60:00 easy bike, swim, row and/or mobility work of choice
3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
+
Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
+
Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
+
Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
Post results to comments.
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky
+
5 sets for even times, switch movement order each set:
10 burpees
10 box jumps w/step-down, 24/20
10 deadlifts, light up to 185/125
20 row calories
40 double-unders
2:00 rest
Post results to comments.
A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
+
Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank
Post result to comments.
long, unplugged hike and/or 30:00 mobility work of choice