Cincinnati Strength & Conditioning
A. Back squat, build quickly to a moderate double (not even heavy today!)
B. Weighted supinated CTB pull-ups, 3 x 3-4, 21X0; 2:30 rest
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8:00 for rounds & movement quality:
1 dead hang to inverted, slow & controlled
2 wall walks
3 power cleans, moderate up to 185/125
4 front squats, moderate up to 185/125
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3 rounds not for time:
4-8 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
A. Squat clean from block (bar mid-thigh), build quickly to a moderate single – no misses!
B. Front squat, 5-5-5, 20X1; 3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: max L-sit up to :30
2nd: 4-6 alternating pistols, 21X1 – pause in the hole!
3rd: max double-unders in :30
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3 sets not for time:
7-10 moderate/tough reverse hypers
:10/side 1-arm passive hang from bar
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Front squat, 9:00 to build to a heavy single
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Every 3:00 for 3 sets:
3 rounds of (5 pull-ups + 10 air squats)
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For time:
150m row
25 push-ups or handstand push-ups
150m row
Post results to comments.
A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00
B. Front squat, build to a tough single for the day, 22X1
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Every :60 for 21:00 (7 sets of each):
1st: 6-12 toes-to-bar
2nd: 12 unbroken wall balls, 30/20 to 10
3rd: :30 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
2 tough front squats, from the ground if clean is proficient, otherwise from the rack
100m row hard!
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Every 3:00 for 3 sets:
3 rounds of (5 kettlebell swings + 5 goblet squats)
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AMRAP in 3:00:
100 double-unders or 150 single-unders
max burpees in remaining time
Post results to comments.
SCHEDULE NOTICE: there will be no 1000 class tomorrow due to us hosting a gymnastics clinic, but 0900 is still on!
A. Hang squat clean, 3-3-3; begin a set every 3:00
B. Front squat, 2-2-2-2, 22X1; 2:00-3:00 rest
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Every :60 for 21:00 (7 sets of each):
1st: 6-10 toes-to-bar
2nd: 6-10 alternating pistols
3rd: 30-50 double-unders or :30 double-under practice/attempts
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3 sets not for time:
10-15 light reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.