Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean + 1 hang power clean + 1 shoulder-to-overhead (press, push press, jerk)
2nd: :30 max double-unders
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Every :60 for 10:00 (5 sets of each):
1st: :30 box jump w/step-downs
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
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5:00-10:00 coach-led mobility
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3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch w/:02 pause in the hole before standing up, 6 x 1 moderate; begin a rep every :90
B1. Back squat, 3 x 2-3, 42X1; :60 rest
B2. Strict weighted pull-ups, 3-2-1, 21X0 – sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
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Every :60 for 10:00 (5 sets of each):
1st: :30 burpee box jumps w/step-down, 24/20
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
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3 rounds not for time:
15 light reverse hypers
:30 hollow rock
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3 sets not for time:
1-3 rope climbs
5-10 strict dips – ring or bar
30-60 unbroken double-unders
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For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]
A. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
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For time w/10:00 cap:
20 handstand push-ups, hand-release push-ups, ring or bar dips, etc.*
30 kettlebell swings
400m run
30 kettlebell swings
20 handstand push-ups
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3 rounds optional, not for time:
10-20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
10 supermans
*select movement that will allow for steady work without long breaks, stick w/whatever you start with
Post results to comments.
HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Saturday, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch (bottom position is hang, not floor)]
Split jerk tech work – coach-led
A. Power clean, build to a tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
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Every :60 for 25:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walk
2nd: 12 kettlebell swings, tough unbroken
3rd: :30 burpees @ high effort
4th: 18/12 row calories @ high effort
5th: rest
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A. 1 power clean + 1 hang power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
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Every 4:00 for 5 sets:
:30 strict dips or hand-release push-ups
500/400m row @ best effort sustainable across all sets
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3 sets:
:30/side plank
rest as needed
Post results to comments.