Cincinnati Strength & Conditioning
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
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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
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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
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat clean clusters, 5 x 1.1 starting light & building so that only last set is tough; :10 between singles, 2:30 rest
B. 1-arm DB rows, 3 x 5-8/side, no tempo; :45 between sides
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9:00 starting @ warm-up pace and building so that only last couple minutes are moderate effort:
3/side 1-arm KB overhead squat, moderate
9 strict pull-ups
3/side 1-arm KB snatches, moderate – can be different weight than OHS
.3 mile Assault Bike
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2 sets:
:40 prowler sprint outside
4:50 walk rest
Post results to comments.
3 sets not for time:
4-6 med ball over shoulder, any weight
:10-:20 L-sit accumulations
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if needed), 2-2-1-1, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3-3-3-3 moderate/tough tough-and-go @ shoulders if possible; 2:00 rest
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For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row @ same pace as last week
2:00 walk rest
Post results to comments.
A. Hang squat snatch from below the knees, build quickly to a moderate/crisp single for the day
B. Front squat, 5-5-5, 22X1; 2:00-3:00 rest
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For time w/10:00 cap:
30 muscle-ups
OR
Every :60 for 10 sets:
1 banded muscle-up transition
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For reps:
:60 pistols, L
:60 rest
:60 pistols, R
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3 sets not for time:
10-15 toes-to-bar
2-3 wall walks or 10-15m handstand walk
Post result to comments.
long, unplugged hike – get outside!