Cincinnati Strength & Conditioning
A. Split jerk from blocks, 12:00 tech work @ moderate/heavy loads
B. Clean-grip deadlift, 6 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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4 sets even:
12 ring dips (open w/strict each round before switching over to kipping)
100m run hard
walk back
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4 sets:
6 hang power clean, moderate but unbroken up to 205/145
100m run hard
walk back
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Crossover Symmetry recovery
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A. 1 hang power clean + 1 split jerk, build quickly to a moderate (not even tough) set
B. Clean-grip deadlift, 12 x 3 @ clean max, 11X1; begin a set every :60
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3 sets even:
15 ring dips (open w/strict each round before switching over to kipping)
200m run @ 90% aerobic
2:00 walk rest
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3 sets even:
9 hang power clean, moderate up to 185/125- keep them smooth & unbroken
200m run @ 90% aerobic
2:00 walk rest
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Crossover Symmetry recovery
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A. Power clean & split jerk, build quickly to a moderate single – nothing tough today
B. Clean-grip deadlift, 10 x 3 @ clean max, 11X1; begin a set every :60
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3 rounds for times:
450m row
15 ring dips (open w/max strict each set before switching to kipping if needed)
5 hang power cleans, heavy up to 225/155
3:00 rest
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4-6 sets:
200m run @ 90% aerobic – easily sustainable
:60 rest
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Crossover Symmetry recovery
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A. Split jerk, build quickly to a moderate/tough single – stop before missing
B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60
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5-4-3-2-1 for time:
Hang power cleans – you pick the weight, tough but able to be done unbroken
Strict handstand push-ups – deficit if these are easy
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3 sets for times:
15 kettlebell swings, unbroken up to 70/53
15 Assault Bike calories or 250m row
15 burpees
2:00 rest
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Crossover Symmetry recovery
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A. High hang squat clean, build to a heavy single for the day
B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest
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3 sets for even times:
20 Russian kettlebell swings, goal is 70/53
400m run
20m KB goblet walking lunge, same weight as swings
4:00 walk rest
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Crossover Symmetry recovery
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8 sets:
1/side tough Turkish get-ups
500m row @ 85% effort
8 burpees
2:00-2:30 walk rest
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Crossover Symmetry recovery
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