Cincinnati Strength & Conditioning
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
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5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 CTB pull-ups
200m run
rest while partner works
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gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 15m unweighted walking lunge + 200m jog or :60 easy bike or row]
A. 1 & 1/4 front squat, 1-1-1-1-1 building to a tough single; begin a rep every 2:00
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On an 16:00 running clock:
8:00 to build to a moderate/tough squat clean
8:00 max rounds of (15, 10, or 5 tough upper body pulls (your choice of reps and variation – strict, CTB, kipping, Australian, etc.) + 200m run)
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5:00-10:00 mobility work – coach-led
Post results to comments.
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
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A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0
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For time increasing effort each movement:
40 CTB pull-ups
400m run
40 front squats (from the ground – no rack), 95/65
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Not for time, accumulate any way:
50 glute-ham sit-ups
100 double-unders
5:00 easy row
Post results to comments.
A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
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5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
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3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
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For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
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10:00 mobility work of choice
3 rounds not for time:
10m handstand walk or :60 practice
30m med ball bear hug carry
50 double-unders
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A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set
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3 rounds for time:
15 CTB pull-ups
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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3 sets:
20 light reverse hypers
:30 L-sit accumulation
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gun show
Post results to comments.
17.3
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Post results to comments.