Cincinnati Strength & Conditioning
A. Power clean & split jerk, build quickly to a moderate single
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3 rounds for time w/5:00 cap:
15 Assault Bike calories
10 ground-to-overhead, 135/85
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3 rounds not for time:
10-15 glute-ham sit-ups
4-5/side 1-arm DB row
4-5/side 1-arm DB bench press
OR if 17.4 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Post results to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
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For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
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3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
Post results to comments.
A. Snatch, build quickly to a single @ 80-90% 1RM
B. Clean & jerk, build quickly to 80-90% 1RM
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For time(s):
9 muscle-ups
9 ground-to-overhead, 185/125
5:00 rest
45 pull-ups
45 wall balls, 20/14 to 10
5:00 rest
45 row calories
135 double-unders
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3 rounds:
20 light reverse hypers
:30 hollow hold
Post results to comments.
A. Clean-grip deadlift, 12 x 3 @ 95-105% clean max, 11X1; begin a set every :60
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3 rounds even:
15 ground-to-overhead, 135/85 – open w/a big unbroken set before switching to singles if needed
2:00 rest
1 mile Assault Bike or 600m row
2:00 rest
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3 sets:
9-12 DB bench press, 21X1
2:00 rest
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Crossover Symmetry recovery
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A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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For time:
50 ring dips
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5 rounds for time:
9 ground-to-overhead, 135/85
200m run
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Crossover Symmetry recovery
Post results to comments.