Cincinnati Strength & Conditioning
A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
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Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
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3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
Post result to comments.
long, unplugged hike/swim/bike and/or 30:00-60:00 mobility work of choice
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
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A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
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A. Back squat, build quickly to a moderate single for the day, 20X1
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AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
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3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
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30:00-60:00 active recovery work of choice
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3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max)
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For time:
20 squat snatches, 75% of A
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Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
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3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
Post results to comments.