Cincinnati Strength & Conditioning
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough double (not max, just heavy for today), 20X1
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3 sets:
2:00 of (5 challenging handstand push-ups [kipping, strict, parallette, etc.] + 5 power cleans moderate up to 185/125)
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen
1-3 rope climbs
Post results to comments.
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat clean clusters, 5 x 1.1 starting light & building so that only last set is tough; :10 between singles, 2:30 rest
B. 1-arm DB rows, 3 x 5-8/side, no tempo; :45 between sides
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9:00 starting @ warm-up pace and building so that only last couple minutes are moderate effort:
3/side 1-arm KB overhead squat, moderate
9 strict pull-ups
3/side 1-arm KB snatches, moderate – can be different weight than OHS
.3 mile Assault Bike
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2 sets:
:40 prowler sprint outside
4:50 walk rest
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 2 halting clean-grip deadlifts – :01 pause 1” off the ground, complete lift, :03 descent, :10 between reps
2nd: 5/side 1-arm DB push press, 21X1
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2 rounds for reps:
:60 kettlebell swings – you pick the weight
:60 rest
:60 hand-release push-ups or handstand push-ups if proficient
:60 rest
:60 double-unders
:60 rest
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough triple (not a max, just heavy for today), 20X1
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3 sets:
2:00 of [5 CTB pull-ups + 5 thrusters @ 115/85]
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen hold
10 handstand push-ups
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
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4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 2-3 back squats, 31X1
2nd: 15m/side 1-arm Farmer’s walk
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10:00 @ 80%:
20/15 row calories or 200m run or .4 mile Assault Bike
30 air squats
40 double-unders or 80 single-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.