Cincinnati Strength & Conditioning
A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
+
3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
+
For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (6 sets):
2 power clean singles, moderate/tough
+
3 rounds for time w/5:00 cap:
13 deadlifts, moderate up to 275/185 – select weight that is achievable unbroken, if any doubt on weight, use your best load from the power clean double
67 double-unders or single-unders
+
3 rounds:
:30 L side plank
:30 rest
:30 R side plank
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
A. Power clean, build quickly to a moderate single
B. Split jerk, build quickly to a moderate single
+
3 rounds for time w/5:00 cap:
13 deadlifts, up to 275/185
67 double-unders
+
3 rounds not for time:
10-15 glute-ham sit-ups
5-8/side 1-arm DB row
5-8/side 1-arm DB bench press
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
Post results to comments.
If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
+
A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
+
3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
+
3 sets:
10-20 light reverse hypers
+
gun show
Post results to comments.
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 (10 sets)
1 squat clean
1 front squat
1 shoulder-to-overhead – any style
+
AMRAP in 6:00:
135 double-unders or single-unders
45 kettlebell swings, up to 53/35
max burpees in remaining time
+
5:00-10:00 coach-led mobility
Post results to comments.
Adjustments will be made for those who did not repeat 17.2 on Monday…
A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45
B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45
+
5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
+
3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
+
For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run
Post results to comments.