Cincinnati Strength & Conditioning
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
+
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
+
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.
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
+
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
+
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.
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
+
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
+
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.
A. Back squat, 6 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
B. 1 hang squat clean from mid-thigh + 1 hang squat clean from just below the knees, 6 x 1 moderate; begin a set every :90
C. Close-grip bench press, build to a heavy 5, 21X1
+
For time @ high effort:
200m run
10 heavy DB thrusters
200m run
40 CTB pull-ups
200m run
10 heavy DB thrusters
200m run
+
Crossover Symmetry recovery
Post results to comments.