Cincinnati Strength & Conditioning
A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60
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3 sets steady:
75 double-unders
15 deadlifts, 135/85
10-15 handstand push-ups
2:00 rest
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3 sets even:
200m run
15 box step-up/step-down, 24/20
10-15 CTB pull-ups – fast singles if you plan to go that route in the Open
2:00 rest
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A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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For time(s) on a running clock, rest the balance of any 10:00 window:
@ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand)
@ 10:00: 21-15-9 of (CTB pull-ups + burpees)
@ 20:00:
21 Assault Bike calories
:60 rest
15 Assault Bike calories
:60 rest
9 Assault Bike calories
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A. Hang squat snatch, build quickly to a tough double – no misses
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 3 bar muscle-ups or 10 CTB pull-ups
2:00 rest
5:00 max sets of 10 thrusters, 95/65
2:00 rest
5:00 max sets of 50 double-unders
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gun show
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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For reps w/a partner, partners trade off each completed set:
5:00 max sets of 5 pull-ups, CTB pull-ups, or Australian pull-ups
2:30 rest
5:00 max sets of 10 wall balls, 20/14 to 10/9 – be strict on your depth & target!
2:30 rest
5:00 max sets of 30 double-unders
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Optional:
Abs, bis, & tris of choice
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A. Hang squat snatch, build quickly to a tough triple – no misses
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3 rounds for time:
10 CTB pull-ups
30 double-unders
10 toes-to-bar
30 double-unders
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 150m rows
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gun show
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10:00 ring muscle-up and/or DH2I practice – nothing fatigued…
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On a single 18:00 clock that starts @ warm-up, establish the following in order:
3 rep moderate touch-and-go squat snatch
3 rep moderate thruster (from ground)
3 rep moderate touch-and-go squat clean
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AMRAP in 5:00:
Strict CTB pull-ups
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Every 7:00 for 3 sets:
:60 Assault Bike @ 95-97% effort
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