Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + 5 pvc overhead squats @ 3311 + 5m bear crawl + 5m crab walk)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Clean-grip Romanian deadlift, 5-5-5, 3111; 2:00 rest
B. Shoulder press, build to a max for the day – compare to weighted strict pull-up, generally want to see 2:3 press:wpu
+
21-15-9 for time:
Alternating DB snatches, up to 80/55
Ring dips or perfect push-ups
+
3 sets not for time:
5/side Pallof presses, standing
5/side single-leg unweighted reverse hypers, 21X1
:30 med ball bear hug hold (no carry, just hold)
+
10:00 mobility work of choice
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Power clean, build to a max for the day
B. Close-grip bench press, build to a max for the day
+
AMRAP in 8:00:
Power cleans, 90% of A
+
3 sets not for time:
5/side Pallof presses, standing
5 unweighted reverse hypers, 2011 – note the tempo, and hold it
:30 med ball bear hug hold (no carry, just hold)
+
10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + 5 pvc overhead squats @ 3311 + 5m bear crawl + 5m crab walk)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
+
3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
+
10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.