Cincinnati Strength & Conditioning
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, build to a single @ 90% max, if you hit that on first attempt you can go to 95% for 1 attempt
B. Squat clean & jerk, build quickly to a single @ 85% max
C. Back squat, 5 x 1 building to a tough single, 20X2; 2:00-3:00 rest
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9 rounds for time:
5 strict ring dips
5 L-pull-ups
5/side 1-arm DB overhead squats
Post results to comments.
A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
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Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
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3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
Post result 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.