Cincinnati Strength & Conditioning
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 3
C. Weighted supinated CTB pull-ups, 3 x 3-6, 21X0; 2:30 rest
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AMRAP in 7:00:
3 thrusters, 115/75
3 CTB pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups
and so on…
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3 rounds not for time:
4-8 unweighted glute-ham raises, 30X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 5
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5:00 @ 80-90% effort:
3 bar muscle-ups or 1 rope climb
10 power snatches, 75/55
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10:00 rest
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2 rounds for time:
25 burpees w/lateral hop over the erg
25 row calories
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3 rounds not for time:
15 unweighted hip extensions
5 L-pull-ups or :10-:20 L-hang or bent-knee hang from bar
Post results to comments.
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.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Power clean & split jerk, build to a moderate/tough single for the day – not a true max
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For time:
21 strict handstand push-ups or perfect ring push-ups
500m row
15 strict handstand push-ups
500m row
9 strict handstand push-ups
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3 rounds not for time:
50 double-unders
30 band good mornings
10 strict toes-to-bar
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
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3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
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3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. 1 squat clean + 1 hang squat clean + 1 front squat, 6 x 1 all tough; begin a set every 2:00
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For time:
5 bear complex, 135/85
20 CTB pull-ups
4 bear complex
15 CTB pull-ups
3 bear complex
10 CTB pull-ups
2 bear complex
5 CTB pull-ups
1 bear complex
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3 rounds not for time:
20 band good mornings
:30 double KB front rack hold (no walk), at least 53/35/hand but try heavier
Post results to comments.