Cincinnati Strength & Conditioning
A. Split jerk, 10:00 tech work @ moderate loads
B. Power clean, build to a tough touch-and-go 8
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For time:
21/15 strict handstand push-ups or 9 wall walks
2:00 rest
15/10 strict handstand push-ups or 6 wall walks
:60 rest
9/5 strict handstand push-ups or 3 wall walks
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For time:
400m run
30 burpees
200m DB Farmer’s walk, heavy
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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10:00 mobility work of choice
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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 :60 for 20:00 (5 sets of each):
1st: 2-3 moderate/tough power clean singles – drop from the top each rep
2nd: 3-6 strict handstand push-ups or seated DB shoulder presses, 21X1
3rd: 5-6/side 1-arm DB rows, heavy
4th: rest
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3 rounds for time:
15 wall balls
15 sit-ups
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5:00-10:00 coach-led mobility
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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 3:00 for 5 sets:
3/2/1/1/1 power cleans or power snatches (1st set 3, 2nd 2, last 3 are singles) – all sets moderate/tough w/no danger of missing
3-6 strict handstand push-ups or 1-3 wall walks or 10 hand-release push-ups
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For time:
50 double-unders
10 kettlebell swings
10 burpees
30 double-unders
10 kettlebell swings
10 burpees
10 double-unders
10 kettlebell swings
10 burpees
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5:00-10:00 coach-led mobility
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Run, row, Assault Bike, and/or ski erg @ easy pace
5:00-10:00 specific movement prep – coach-led
AMRAP in 13:00:
55 deadlifts, 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
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5:00-10:00 mobility work – coach-led
* classes of more than 5 will be run in separate heats
** just like the last 3 weeks, there will be lots of options here! If registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading that is appropriate for steady movement – this will be more of a breather than last week!
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A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
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3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
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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
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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
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5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
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3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
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For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run
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